Focus on low-impact aerobic activities if you have back problems or are concerned about jarring your spine, knees or hips with more strenuous workouts. High-impact aerobics are defined as activities where both feet leave the ground at the same time, while low-impact aerobics generally maintain one foot planted at any given period of the routine. Maximize workouts by choosing low-impact routines that burn the most calories. Low-impact may not burn as many calories as high-impact in some cases, but you still can get an effective workout.
In-line Skating
Attaching a couple of in-line skates and zooming down the bike path is an effective method of exercise that burns serious calories. According to MayoClinic.com, a 160-lb. person burns 913 calories, while a 240-lb. person burns 1,363 calories in an hour of in-line skating. This compares to running at 8 mph where the 160-lb. person burns approximately 986 calories. While the act of rollerblading itself is low impact, use protective gear such as a helmet, kneepads and elbow pads as well as wrist guards to protect yourself in the event that you fall.
Stair Stepper
Using a stair stepper burns more calories per hour than jogging at 5 mph. For a 160-lb. person using a stair stepper, 657 calories per hour are exerted compared to 584 calories in jogging. A person who is 240 lbs. burns 981 calories in an hour of intense stair stepping compared to 872 calories jogging. An intense workout on the stair stepper means not being able to hold a conversation while exercising and increasing your heart rate to at least 80 percent of its maximum. Make sure the stair stepper is completely stopped before getting on or off of it.
Swimming
Swimming is one of the primary low-impact sports recommended for those suffering from back problems because the water eliminates the pressure of gravity on the body and helps support the spine. While swimming has no foot planted on the ground, the support and lack of jarring constitute a low-impact activity. Swimming burns approximately 511 calories per hour for a 160-lb. person while burning approximately 763 calories per hour for a 240-lb. person. These calories are burned when swimming consistent laps in the freestyle stroke. Never swim alone to prevent accidental drowning resulting from fatigue or cramping.
Rowing
Using a stationary rowing machine is another low-impact exercise that burns calories comparable to jogging. Rowing also builds chest, legs and arm muscles, giving you a full body workout where you can increase resistance for greater exertion. Rowing burns the same number of calories as swimming laps for both the 160- and 240-lb. person, 511 calories and 763 calories per hour, respectively. If you have back problems, check with your doctor before starting a rowing program. For some, forward bending may create greater problems. Others with lumbar back issues may find the forward bending a way of easing lower back pressure and pain.
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