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Top low-impact exercises for high calorie burn

These five low-impact exercises could offer a more sustainable way to stay active and build strength

Kelly Sikkema / Unsplash

If the thought of another all-out workout makes you want to skip exercise altogether, there’s good news: You don’t necessarily have to push yourself to the point of exhaustion to get a worthwhile workout. According to The Healthy, low-impact exercise can still help you get fit while being gentler on the body.

The distinction matters. Low-impact doesn’t necessarily mean low-effort. The Healthy explains that Cleveland Clinic sports medicine physician Michael Dakkak, DO, MBA, CAQSM, recommends several exercises that can deliver a high calorie burn without requiring maximal effort or exertion. His list includes swimming, rowing, the elliptical machine, walking and strength training.

That could make these exercises appealing if you’re looking for something effective but more manageable. Rather than treating every workout like a test of endurance, the goal can be to find activities you’re actually willing to do consistently. 

There’s another reason to pay attention to strength training, doing it two or three times a week, both for injury prevention and longevity. According to The Healthy, having more muscle can help the body burn more calories at rest and perform harder movements more efficiently.

Of course, calorie burn varies from person to person and depends on factors such as effort and duration. The bigger takeaway may be that you have plenty of options beyond high-intensity workouts. A brisk walk, a swim or time on the rowing machine could all become part of a routine that feels challenging without feeling punishing.

If you’re ready to make your workouts a little easier on your body without giving up the challenge entirely, these five low-impact exercises are worth considering.

1. Swimming could give you a full-body workout without the pounding

Gentrit Sylejmani / Unsplash

Swimming may be one of the more appealing options if you want a workout that feels challenging without the repeated impact of exercises such as running. The Healthy includes swimming among recommended low-impact exercises with high calorie burn.

One reason swimming stands out is that the water changes the feel of the workout. Instead of repeatedly striking the ground, you’re moving against the resistance of the water. That can make swimming a useful option for someone who wants to stay active without making every workout feel jarring.

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