Staying consistent with your exercise regime is no easy task, but it can add years to your life, improve your mood and boost your confidence. The best workout programs target the heart, lungs and muscles without straining the bones or ligaments. We are all about championing health and fitness at all sizes, why not check out our youtube fitness videos on the side bar too!
For optimal health, you should get at least 150 minutes of cardiovascular exercise and two sessions of strength training every week. But what should you do if your joints start to ache after every rep?
If you begin to feel sudden pain while exercising, then you should consult a doctor immediately. That said, the issue is likely the result of high-impact workouts such as jogging. Fortunately, there are many low-impact cardio exercises and simple resistance workouts that can give you an amazing figure:
1. Recumbent Bicycle
Every woman should have a recumbent exercise bicycle in her home. If you are busy with work, school, parenting or all three, it can be difficult to carve time out of your schedule to hit the gym. That’s not a problem with an at-home recumbent bicycle. What’s more, you can exercise in comfort while watching local channels with satellite TV.
The simplest low-impact cardio exercise you can do is walking. You can walk almost anywhere: outdoors, on a treadmill or even in a shopping mall.
The only specialized equipment walking requires is a sturdy pair of shoes. Invest in walking shoes rather than running or street shoes, and make sure they have adequate cushioning, stability and arch support.
Choose comfortable cotton or cotton-blend socks to avoid blisters. You can also add walking poles to tone your triceps, which are the big muscles running along the back of your upper arms.
3. Swimming & Water Aerobics
Because the water supports your weight and provides resistance to movement, aquatic exercises and swimming target your entire body without creating stress on your joints. Aqua-robics classes are fun and can keep you motivated. Alternatively, you can swim or do other pool exercises on your own.
4. Snowshoeing and Cross-Country Skiing
Winter is the season to get outdoors and enjoy two of the top-rated, full-body, low-impact cardiovascular exercises: Nordic skiing and snowshoeing with poles. Wear light layers of soft, stretchy lycra and fleece as you glide over the snow, working all the muscles of your legs, arms and core, with no rough pounding on your joints. Snowshoes and classic-style Nordic skiing are easy to learn and will let you explore magical winter scenery.
5. Home Strength Training
Many exercise machines at gyms were not designed for all body types. Also, membership costs can add up quickly, which is why more women are investing in home strength training equipment.
First, buy an exercise ball to work your abdomen, sides and back. Next, purchase a set of resistance bands in a variety of sizes and styles, which you can configure for a wide range of upper- and lower-body exercises. Organizations such as the American Council on Exercise provide free online instruction on resistance band workouts.
If your personal trainer has recommended that you stay away from high-impact exercises, then these five workouts may be for you. Remember to stick to your healthy routine, and you’ll feel the benefits in no time!