5 Low-Impact Ways to Stay Active in Summer

As summer approaches, now's a better time than ever to get more active or to continue a fitness journey. However, for those with weak or sore joints, staying active in summer can feel daunting. And with so much information out there, how do you know which exercises are the best choice for you?

In this blog, we'll cover 5 low-impact ways to stay active this summer, explore how low-impact exercise can be just as beneficial as high-impact, and discuss how to reduce the risk of re-injury using a Neo G support.

High-impact exercises often involve both feet leaving the ground (such as running or jumping) and can put a large amount of force on the bones and joints when you land. While low-impact activities refer to ways of exercising that put less strain and pressure on your body and joints. They generally get your heart rate up slowly and can be a safer and more enjoyable option, especially for older people or those with pre-existing injuries or sore joints.

Regular physical activity is a cornerstone of a healthy life. It can significantly improve both a person’s physical and mental health and can reduce the risk of future illness. However, according to the World Health Organization, 31% of adults and 80% of adolescents do not meet the recommended levels of physical activity. This means a vast number of people are missing out on crucial health benefits, such as stronger bones and improved mood.

Any form of exercise, including low-impact, has a variety of benefits. Some of the main benefits of low-impact exercise include:

• Improved Cardiovascular Health – Low-impact activity can elevate your heart rate and provide excellent cardiovascular benefits, helping to strengthen your heart and lungs.
• Reduced Joint Stress - By minimising impact, you reduce the wear and tear on your joints, such as knees, hips, ankles, and spine, making low-impact activity ideal for managing existing joint pain or preventing future issues.
• Enhanced Mood and Mental Clarity - Like all forms of physical activity, low-impact exercise can release endorphins, reducing stress, improving mood, and enhancing overall mental clarity.
• Reduced Risk of Injury - With less stress on your musculoskeletal system, the likelihood of sprains, strains, and other overuse injuries is significantly decreased. This allows for more consistent activity and fewer setbacks.
• Improved Balance and Mobility - Regular exercise can significantly improve balance and mobility, reducing the risk of falls and improving your ability to perform daily physical tasks.
• Weight Management - Low-impact workouts can still burn a significant number of calories, contributing to healthy weight management when combined with a balanced diet.
• Better Sleep Quality - Regular physical activity can significantly improve sleep quality, including falling asleep faster, experiencing deeper sleep, and reducing daytime sleepiness. Exercise can also help regulate the body's natural sleep-wake cycle, boost mood, and alleviate stress, all of which contribute to better sleep.

1. Walking – Walking is one of the simplest and most accessible forms of exercise. It can be done almost anywhere and is a fantastic way to enjoy the summer weather (just remember to wear sun cream). Whether it’s a morning stroll, a lunchtime walk, or an evening wander, walking is a brilliant way to get your heart rate up gently, improve circulation, and strengthen your leg muscles, without putting too much pressure on your joints. It's also a wonderfully social activity that can be enjoyed with friends and family, making it both fun and motivating. For more family exercise ideas, read our blog Top Group Exercises for Family and Friends.

2. Outdoor Yoga - Moving your usual yoga session outdoors or trying yoga for the first time outside can create a feeling of calm and connection to nature. Yoga is a fantastic low-impact option that focuses on flexibility, strength, and balance, all while being gentle on the joints. You can practice in your garden, a local park, or even on a quiet beach. Many studios offer outdoor classes during the summer, or you can easily follow online tutorials from home. It's an adaptable activity, great for all fitness levels, and a serene way to de-stress and improve your mental clarity.

3. Gardening - Don't underestimate the physical benefits of gardening! Activities like digging, weeding, planting, and watering engage various muscle groups, improve flexibility, and provide a gentle cardiovascular workout. It's a purposeful and rewarding activity that gets you outdoors, connects you with nature, and offers a real sense of accomplishment. Gardening is a fantastic way to be active without it feeling like formal exercise, and it's something you can easily do at your own pace and incorporate into your weekly routine.

4. Swimming - A true full-body, zero-impact workout, swimming is perfect for hot summer days. The buoyancy of the water takes all the pressure off your joints, making it ideal for those with significant pain or mobility issues. It's both refreshing and enjoyable, especially when the temperatures rise, and can be a fun activity to do with friends or family.

5. Cycling - Whether on a traditional bicycle or a stationary exercise bike, cycling is a fantastic, low-impact way to improve cardiovascular fitness and leg strength. It places very little stress on your joints compared to running. You can explore local cycle paths, quiet country lanes, or even just pedal around your neighbourhood. If outdoor cycling isn't for you, an exercise bike at home or in a gym offers a convenient alternative. Cycling is a fun way to explore new areas and enjoy the scenery. It's easy to adjust the intensity to suit your fitness level, making it accessible for almost everyone.

Preventing re-injury is crucial for maintaining a consistent and beneficial exercise routine, especially if you have sensitive joints. Here are some key strategies:

• Warm up - Always start your activity with a gentle warm-up to prepare your muscles and joints for movement. This can include light cardio and dynamic stretches.
• Use Airflow Plus Supports – Use an Airflow Plus support both during and after exercise to provide targeted moderate to firm compression to your joints, which can ease the pain associated with aching joints, swelling, sprains, strains, and pain. Whether you need knee, ankle, or elbow support, our multi zone compression supports are lightweight and breathable, making them perfect for everyday activities and low-impact exercise. They also feature silicone inserts, which provide extra support and protection.
• Increase Intensity Slowly - Avoid sudden increases in duration or intensity. Gradually build up your activity levels to allow your body to adapt and strengthen.
• Cool Down - After your workout, dedicate time to a cool-down session, including static stretches, to help your muscles recover and improve flexibility.
• Vary Your Workouts - Incorporating a variety of low-impact activities can prevent overuse of specific muscles and joints, ensuring a more balanced and interesting fitness routine.
• Listen to your body - Pay attention to any pain or discomfort. It's essential to have rest days and stop exercising if you feel sharp pain. Pushing through pain can lead to more severe injuries.

Staying active throughout the summer doesn't have to be a daunting task, even with weak or sore joints. Low-impact activities offer a fantastic and effective way to reap all the benefits of exercise without putting excessive strain on your body. From walking to yoga, there's a low-impact option for everyone to embrace the warmer months with energy and enthusiasm.

Remember, protecting your joints is key to long-term activity, and by incorporating smart practices like warming up, cooling down, and wearing a Neo G support, you can reduce the risk of re-injury. Browse our range of Airflow Plus supports now or visit our Find a Support page for more guidance on choosing the perfect support for you.