Low-Impact Exercises That Are Easy on Your Joints

Posted on November 9, 2015

Running is a convenient form of exercise, but it can also be tough on your joints. For many people, particularly those who are growing older or recovering from an orthopedic injury, joint pain can limit activity levels. Fortunately, there are many lower impact workouts that burn calories but are easier on your joints. Our Long Island orthopedic specialists recommend the following exercises.

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1. Elliptical trainer

The elliptical trainers at the gym are popular for a reason. They provide a similar motion to running without the impact of your feet hitting the pavement. Instead, feet stay in place on the footrests of the elliptical, lowering overall impact and potential harm to your joints. When completing a workout on the elliptical, make sure you wear athletic shoes with good support. This will prevent the motion from jarring your knees and hips.

If you’re looking for a great way to burn fat, consider interval training. After warming up, increase your intensity of 80 percent of your maximum ability. At this intensity, you should notice that you're sweating and breathing heavily. After 1 minute, decrease to 30 percent of your maximum intensity to allow your body to recover. Alternate these 1-minute intervals for 20 minutes to stimulate your metabolism and burn extra calories.

2. Swimming

Swimming is one of the best exercises available for people who have joint pain. This is because the human body is naturally buoyant, meaning that you can move through the water without putting strain on your joints. If it’s been a while since you’ve hit the pool, take things slowly. Begin by swimming one or two laps before taking a brief rest. Increase your frequency until you can swim 500 meters at a steady pace.

3. Stationary bike

Stationary bikes are a great option for those with joint pain. Use your own internal gauge of intensity as a guide. For a 60-minute ride, work harder for two minutes before decreasing intensity somewhat for the next two-minute interval. Gradually build to a peak level of intensity about 40 minutes into your ride. This stimulates your body to burn calories but gives you plenty of time to slow back down.

Our Long Island orthopedic specialists have years of experience diagnosing and treating orthopedic problems. Particularly for people recovering from injury or experiencing chronic pain, frequent exercise can help. The trick is to use low-impact exercises to prevent your joints from hurting even more. Ask the best orthopedic doctors Long Island has to offer to get specific exercise recommendations for you.e your own internal gauge of intensity as a guide. For a 60-minute ride, work harder for two minutes before decreasing intensity somewhat for the next two-minute interval. Gradually build to a peak level of intensity about 40 minutes into your ride. This stimulates your body to burn calories but gives you plenty of time to slow back down.

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