Low Impact Exercise in Sioux Falls

It is common for people to have concerns about pain in joints such as their ankles, knees or hips that either comes from past injuries or the aging process.  At times, this leads my Sioux Falls chiropractic patients to ask about exercise options that may be low impact on their joints.  Exercise and movement often help patients with joint pain to feel better, but they may no longer be able to perform higher impact exercise such as running or playing basketball. The following are some good options of low impact exercises that won’t be excessively jarring on the joints.

Aim For Both Cardiovascular and Resistance Training

When it comes to exercise, I think it is important to look at cardiovascular fitness as well as muscle strength.  Cardiovascular exercise will increase the heart rate and may be able to help issues such as high blood pressure, diabetes and heart disease.  Resistance exercise that strengthens muscles may help to support healthy joint movement, improve balance, and to build muscle that may help decrease pain levels. 

Low Impact Exercise Options for Cardiovascular Health

Some great forms of exercise to build cardiovascular health are swimming, cycling, walking and rowing.   Swimming can be swimming laps, finding a water aerobics class, or even walking laps in a pool.  Cycling can be performed outside with a bicycle or with an indoor cycle.  When it comes to cycling, there are both indoor and outdoor options for recumbent and upright bikes that may accommodate people with back or other problems that prevent them from using a traditional bike.  Walking is also a great form of exercise as it can help elevate your heart rate while limiting the pounding impact that running may have on the joints of the legs.  Rowing is a good option as it offers both cardiovascular fitness and may help to build up muscles in the back and legs.  

Low Impact Exercise Options for Resistance Training

Yoga and Pilates are options that are low impact and help to build strong muscles and joints.  They often incorporate an element of stretching to help with flexibility.  Yoga can come in many forms, so it is important for a beginner to research and to consult with an experienced instructor to find the right type of yoga to help them with their specific goals.   Weightlifting with light weights or your body weight is another low impact form of exercise to improve muscle strength.  Pushups, wall sits, lunges, planks and pullups are all beneficial exercises that can be done at your home with minimal equipment.

Chiropractic Care and Joint Pain

If you do have any pre-existing health conditions, you should discuss those and your goals with your doctor before starting an exercise program to make sure that the program won’t harm you.  If you are struggling with joint pain or spinal pain that affects your ability to exercise, chiropractic care may be able to help.  Our Sioux Falls chiropractors would welcome the opportunity to try to help you feel better and to reach your health and fitness goals. Please contact us to schedule your appointment.

Adam Renelt, DC is the founder of Back in Balance Chiropractic. Dr. Adam grew up on a farm in South Dakota and received a Bachelor’s degree from the University of South Dakota in 2004. In 2007 he graduated from Palmer College of Chiropractic with his Doctorate of Chiropractic degree and started his career in private practice. He lives in Sioux Falls with his wife and son.  In his free time he enjoys reading and being outdoors, mountain biking and hiking.

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