Imagine reaching your “golden years” with a buff beach body only to be told that you can’t jog or run anymore because your knee cartilage has been worn thin or you have damaged vertebrae. The last thing you want to do is hurt your body while trying to stay in shape. Low impact cardio exercises can help you maintain a healthy cardiovascular system without causing damage to your musculoskeletal system.
Walking—Walking places far less stress on the knees than jogging, running or pounding the stairs. Keep things interesting and explore different streets or roads or hiking on trails with a friend. Involving your upper body as you walk can get your heart beating more vigorously so swing or rotate your arms to the sides while walking.
Speed Walking—It’s impossible to do speed walking without involving the upper body. The most efficient position is to keep your elbows bent at a 90-degree angle and be sure they remain close to your body. Be sure to stick to flat, smooth surfaces to reduce the chances of injury.
Cycling—For even less impact, take your bicycle out for a spin. If your bicycle is properly adjusted to your size, there should be no strain on your knees. You can cover far more territory, do more sightseeing and get lots of cardiovascular benefit. Just watch your posture on your bike. Forward head carriage can place undue stress on the neck and upper back, areas electrically signaling the heart, lungs, thyroid and digestive organs just to name a few. Regular chiropractic check ups can alleviate nerve strain on structures of the body impacted by poor posture.
Stairs—Walking up stairs is a powerful way to work your body. Make certain you softly plant each foot in turn on the next step and use the strength in your legs to push you upward. You don’t want the walking to become jogging which is high impact.
Swimming—If you’re just starting an exercise program or returning after years of relative inactivity, swimming is an excellent low-impact exercise option. Taking to the pool can build up vast reservoirs of cardiovascular health because swimming can potentially work the entire body.
Dancing—Take a dance class. Whether you’re into ballroom, tap, ballet or modern dance, you can get a low impact workout while having fun with others.
If you already suffer from thin cartilage, don’t let that stop you from exercising. One study did MRIs on 50–80 year olds, all healthy men. The results showed that more exercise led to thicker knee cartilage. The consensus was that exercise helped to repair cartilage deficiencies. Everything else being equal, the body is amazing in its ability to repair itself. And these low impact exercises can work wonders for your long-term cardiovascular health.