Low impact workouts have gained popularity due to their joint-friendly nature, accessibility, and beginner-friendly approach. But what exactly does "low impact" mean? According to Collins Dictionary, low-impact exercises are those that don't put a lot of stress on the body. In the past, it also meant keeping one foot on the floor and avoiding jumps. However, it's important to note that low impact doesn't necessarily equate to low intensity.

Intensity and impact are two different things. Exercises like box jumps or burpees are considered high intensity because they involve leaving the ground and bracing for impact. On the other hand, activities like rowing or cycling are low impact as they are seated exercises but can still be challenging. You can increase the intensity of low impact workouts by adding resistance, increasing pace, or sustaining longer durations.

Pilates, yoga, mobility exercises, and movement prep are also examples of low impact workouts that can be modified to increase intensity based on body angles or the duration of poses. Strength training is another excellent low impact workout option. By adding weights such as kettlebells, dumbbells, or bodyweight resistance, you can increase intensity without high impact movements. Strength training promotes joint stability and muscle building while still being gentle on the body.

Engaging in low impact exercises can offer several benefits. They promote mobility, improved technique, and better body alignment. Low impact workouts also decrease the risk of injury and require less recovery time compared to high impact exercises. Contrary to a common misconception, low impact workouts can be far from boring and monotonous.

To demonstrate, here's a 20-minute routine that combines warm-up, strength training, and cool-down phases:

Phase 1: Warm Up/MobilityPerform each move for 1 minute (each side for 30 seconds):

• 90/90 Hip Switches
• Low Lunge Hip Stretch
• Downward Dog Pose
• Thread the Needle

Phase 2: Strength Workout (15 minutes AMRAP)Complete as many rounds as possible within 15 minutes:For the first round, choose weights that allow you to perform up to 20-25 reps, with the last 5 reps being challenging. For subsequent rounds, decrease the reps or increase the weight as needed.

• Dumbbell Overhead Press (or lateral raise if working with shoulder mobility)
• Dumbbell Front Squat
• Dumbbell Bent Over Row
• Push-Up (adjust intensity by shortening the range of motion or elevating hands on a chair or against a wall)

Phase 3: Cool Down‍

• Go for a walk or repeat the mobility routine from Phase 1.

Low impact workouts feel better and can fit into most lifestyles. They can be done almost anywhere, with minimal equipment requirements. It's important to choose a workout that aligns with your personal goals and preferences. Incorporating a low impact workout into your routine adds variety and cross-training benefits without beating up your body.

Remember, consult with a healthcare professional or fitness instructor before starting any new exercise routine, especially if you have underlying health conditions or specific needs.