Low-intensity exercises have many benefits. Besides helping you stay fit, they spare many of your joints, muscles and bones from the punishment they endure during high-intensity exercises. Low-intensity fitness routines can offer cardiovascular benefits, but many of the exercises can be enhanced to help focus on muscle development without risking injury.
Aquatics
Aquatic exercises spare your bones, muscles and joints from any type of jarring or straining. The water's natural resistance helps strengthen your muscles. Low-intensity aquatic exercises such as water walking, arm curls and leg extensions are great alternatives to simply swimming. These exercises can be enhanced with the use of in-water accessories such as noodles, kickboards, hand webs and water weights. Make swimming and water exercises part of your weekly routine. If you are a beginner, start with a simple routine like swimming 30 seconds then resting for 30 seconds. Perform this routine 10 times in one session, with two to three sessions per week. Check with your local aquatic center on the types of water exercise classes it offers.
Walking
Walking is one of the most basic and common low-intensity exercises. One benefit of walking is that no special equipment is needed. Good walking shoes are all you need to get going. Walking is a natural body movement that offers a number of health benefits. Making walking part of your daily exercise routine will help lower your bad cholesterol and raise your good cholesterol levels, according to the Mayo Clinic website. It can also lower your blood pressure, reduce the risk for diabetes, help control your weight and improve your fitness. To make walking fun, incorporate nature walks into your routine or join a walking group in your community. As a beginner, walk for 10 minutes every day for one week. For each week after that, add five minutes to your walking time.
Tai Chi
The gentle movements in the ancient art of tai chi make for an ideal low-intensity exercise. Often described as meditation in motion, tai chi reduces stress and has been linked to other health benefits, such as lowering blood pressure and improving cardiovascular fitness, according to the Mayo Clinic website. There are a number of tai chi forms, including yang and wo. While each style has subtle differences, the primary purpose is to perform gentle stretching and physical exercise. Each posture is executed through slow, controlled movements that focus on balance and breathing. You can get started through videos, books and classes. Many senior centers, health clubs and YMCAs offer tai chi instruction. If you are new to tai chi, begin with the simple movements that only take five to six minutes. Perform these movements on a daily basis for a week before learning new movements.
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