Last week was High Intensity Training so it seems only fair we cover low impact exercise this week. As popular as high-impact exercise is, there’s a space for low-impact exercise. Workouts like rowing (h/t slumbrew), yoga, Pilates, and Barre are good for strengthening but are much less harsh on the body. For people looking to work on functional daily movements and just live a healthier life, low impact but effective workouts can be a good fit.

One of the big benefits of rowing is that it’s a low-impact experience, giving joints a much-needed break. Like every other exercise, you need to make sure you follow the proper form when rowing to get the full benefits and protect yourself from injury.

Keeping your knees straight and neutral is important. Proper posture is also important and can be a bit harder to maintain with more tension. If you don’t keep that proper form, it could lead to issues in both your upper and lower back as well as back spasms. Shoulder issues are also a risk if you’re pulling higher on your body, such as towards your chin instead of towards your chest.

Yoga typically emphasizes physical postures, breathing techniques, and meditation. Yoga has the following benefits:

  • Blood pressure. Breathing techniques help reduce stress and improve blood flow, which may lower blood pressure.
  • Bone disease. Weight-bearing exercise has been shown to be beneficial to bone remodeling. Yoga accomplishes this in a non-impact manner that is less harmful to joints.
  • Diabetes. In people with diabetes, yoga has been found to lower blood sugar levels, encourage weight loss and improve insulin sensitivity.
  • Strength. Each pose is typically held for several long breaths, which promotes strength, balance and flexibility, particularly in the abs, hamstrings, quadriceps, arms and lower back. Another bonus: better posture.
  • Flexibility. Yoga poses stretch your muscles, allowing you to move more freely and feel less stiff. It also increase lubrication of the joints, ligaments and tendons.
  • Mood. Yoga helps decrease tension, fatigue and anxiety while increasing energy and feelings of well-being.

Pilates is a system of repetitive exercises performed on a yoga mat or other equipment to promote strength, stability, and flexibility. Pilates exercises develop the body through muscular effort that stems from the core. The technique cultivates awareness of the body to support everyday movements that are efficient and graceful.

Pilates advocates tout the core-strengthening benefits of the method to improve posture and balance. Pilates targets the “powerhouse” muscles, which include the glutes, hips, pelvic floor, and lower back. Similar to yoga, the Pilates Method encourages deep, conscious breathing.

Barre was created back in 1959 in London by a ballerina called Lotte Berk. After a back injury, she had the idea that she could combine elements of ballet with her rehabilitative therapy to create a new style of exercise.

A barre workout is a technique that’s inspired by ballet, yoga, and Pilates. It’s a low-impact form of exercise that incorporates isometric movements to strengthen your body.

This week’s music.