![]() Low-impact activities offer people with joint issues the opportunity to exercise with less discomfort and pain. This may lower your risk of diabetes-related complications. A 15-year follow-up study reveals that about 55 percent of the lifestyle group had developed diabetes, compared with 56 percent of the metformin group, and 62 percent of the placebo group.Īnd in people with type 2 diabetes, strength training can play a role in managing blood sugar levels, per a meta-analysis of eight studies published in June 2017 in Diabetes Therapy. Meanwhile, those who took preventively metformin, a medication that helps control blood glucose (sugar), lowered their risk by 31 percent. A National Institutes of Health study involving 3,234 people at risk for type 2 diabetes found that those who combined diet changes with 150 minutes of moderate-intensity exercise - usually walking - over the course of the five-year trial period reduced their diabetes risk by 58 percent. Walking, for example, may decrease your diabetes risk better than medications when paired with a healthy diet. Many low-impact exercises can lower your risk of getting type 2 diabetes. The findings were published in May 2013 in Arteriosclerosis, Thrombosis, and Vascular Biology. ![]() That is, provided the walking was moderate-intensity. In fact, when researchers analyzed 33,060 runners and 15,045 walkers (ages 18 to 80), they found similar reductions in risk for high blood pressure, high cholesterol, diabetes, and possibly heart disease over a six-year follow-up. Low-impact aerobic activities like walking offer comparable heart-health benefits to high-impact counterparts like running. Let’s take a peek at a few of the potential health benefits: Greater Heart Health The perks of low-impact exercise are just as wide-ranging as the activities that comprise the low-impact exercise category. Suspension training (such as with the TRX system).Here are some examples: Low-Impact Cardio Exercises Many types of exercise qualify as low-impact. Department of Health and Human Services’ (HHS) Physical Activity Guidelines for Americans. The key is to choose activities that help you reach 150 minutes of moderate-intensity aerobic exercise and two days of muscle-strengthening per week, as outlined in the U.S. “You can really stress that heart rate response with low-impact activities,” Walker says.īecause low-impact exercise spans many categories - from aerobic to strength to mobility to flexibility - you can build a well-rounded, entirely low-impact routine. Cycling, for example, is low-impact but can be performed at a higher intensity. Swimming and water aerobics are exceptions to the rule - your feet may not touch the ground, but the water absorbs the majority of the impact, per Piedmont Healthcare.īut just because an exercise is low-impact doesn’t necessarily mean it’s low-intensity. Many forms of resistance training are also considered low-impact, including barre, Pilates, yoga, and weight lifting, Dr. Walking qualifies as a low-impact exercise, but cycling, rowing, and elliptical training are also low-impact exercises, because your feet never leave the pedals, Milton says. Low-impact activities offer many of the same health benefits as high-impact ones - without placing strain on the joints and connective tissues. But it can also create damage to your muscles, joints, and connective tissues if they’re not strong enough to handle it, Milton notes. The stress from high-impact exercises can be beneficial because it spurs your bones to lay down newer, stronger tissue. “You’re traveling upward away from the ground and then you have gravity, as well as your body weight, as forces impacting your body when you land,” says Heather Milton, MS, CSCS, a board-certified clinical exercise physiologist with NYU Langone Health’s Sports Performance Center in New York City. In contrast, high-impact exercises like running and jump training (plyometrics) put a lot of stress on the joints. To be considered a low-impact exercise, the activity must not place increased stress on the joints, according to the Hospital for Special Surgery. Low-impact exercise refers to any activity that doesn’t place a lot of strain or weight through the joints, says Joann Walker, DPT, a physical therapist and board-certified specialist in sports and orthopedics with the Ohio State University Wexner Medical Center in Columbus.
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