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Limited range of motion can greatly decrease the effectiveness of any workout. An article in the Toronto Star suggests trying a choreographed dance, similar to Zumba, to gradually eliminate the restriction in movements.
Start with a gentle warmup that will loosen the joints and muscles that will be used. The length of the warmup should be 3 songs. Begin adding 4 dance moves that you will repeat over the length of the songs. There are endless options with things like semi-squats, various bending and arm movements. Continue adding new moves that challenge but do not cause discomfort. Try memorizing a set of moves and repeating them to work out both your memory and your body. Find a playlist that suits you for a fun exercise that will get easier with repetition. Not everyone was built to do intense workouts 7 days a week. However, it is still important that men and women of all ages find time to be active. Livestrong provides 10 low-impact exercises that will prevent injury while allowing you to maintain a healthy lifestyle
1. Swimming - Buoyancy reduces stress on joints and ligaments, and the water creates resistance. Water also cools your body as you move, eliminating the risk of overheating and keeping you more comfortable. 2. Horseback Riding - Riding well means developing strong core and leg muscles, along with general fitness, but it doesn’t involve the percussive impact of many other sports. 3. Cycling - Cycling won’t damage your cartilage and ligaments the way that running can. Riding your bike is a fun exercise to do with others that allow you to enjoy the outdoors and travel further. 4. Rowing, Kayaking and Canoeing – Rowing is one of the few low-impact exercises that strengthen all the major muscle groups from biceps to quads. Kayaking and canoeing are a great alternative for those with knee or leg issues as it only requires upper arm strength. 5. Tai Chi – Tai Chi may seem boring and slow, but newer versions have incorporated working cardio health while still not causing joint and ligament pain. It works on strengthening upper and lower body muscle groups and has slight aerobic benefits. 6. Rollerblading – According to a study conducted by the University of Massachusetts, rollerblading causes less than 50 percent of the impact shock to joints compared to running! 7. Hiking – Hiking uphill rather than walking regular trails gives you much more rewording results. Just remember to wear proper hiking boots and to stay plenty hydrated. 8. Water Aerobics – Water aerobics is a popular among the elderly and those recovering from injuries. However, although the buoyancy makes it feel easier, the greater density means that you get more resistance to any action. 9. Dance - Most forms of dance will give you a great aerobic workout. Since there are so many types of dance, you’re pretty much guaranteed to find one that suits you best. Zumba is a great workout class that incorporates fun Latin dance and fat burning moves. 10. Cross-country or Nordic Skiing – Skiing on a flat surface is a fun way to enjoy the beauty of winter and because it doesn’t overstress any one muscle group, you can ski for hours without injury. For many, finding workout that is enjoyable without stressing your joints and ligaments isn’t easy. These 10 workouts are fun alternatives to walking or jogging that will keep you fit and happy. These 5 Exercises have become popular over the years for both men and women, with each having advantages and disadvantages.
Being overweight can lead to serious internal health problems, including heart disease, stroke, diabetes or cancer. Obesity also has major negative effects to the musculoskeletal system. Joint and bone pain, especially in the knees, is often associated with obesity because of the severe pressure from the excess weight being exerted.
Osteoarthritis is very common in people suffering from obesity and occurs when the cartilage on the ends of your bones wears down and causes damage to the joints. The risk of joint damage during physical activity is also more dangerous for obese people, as they can produce forces on the joints of 6 to 10 times an individual’s body weight. This would mean that, for a 200lb person, walking would create a force of 600lbs and high intensity exercise could produce 1200-2000lbs of force placed on the knee joints. Over time, this will cause more wear and tear to the cartilage and increase the chances of arthritis and the possibility of having knee or hip replacements. Obesity is a growing problem with poor diet and low activity being an undeniable factor. It is important to live a healthy lifestyle and maintain a normal body weight to protect your bones and joints from long-term and avoidable pain. |