As part of an active lifestyle, the Centers for Disease Control and Prevention recommends doing aerobics for at least 150 minutes a week. (See References 1) During this exercise your heart rate should be raised to the point where you can still converse, but not sing. To accomplish this, you can perform low-impact aerobics. This form of exercise can effectively improve your health and doesn't require fancy equipment or a gym membership.
About Low-Impact Aerobics
Low-impact aerobics is often described as exercise during which you always have one foot on the floor. This minimizes the landing force of your feet on the floor, unlike high-impact aerobics, which commonly involves vigorous jumping, shuffling, and bouncing motions. Low-impact aerobics is commonly done to music, and in addition to your lower body, you can use your upper body to help raise your heart rate. Low impact shouldn't be confused with a low intensity, because it can still significantly raise your heart rate to your target heart rate zone where it benefits your cardiovascular and respiratory system. (See Reference 2, p. 74)
Examples of Low-Impact Aerobics
Walking is a form of low-impact aerobics. You can walk outside, on a treadmill, or march in place while pumping your arms back and forth. During an aerobics class, you might do low-impact rhythmic movements, such as Grapevines, during which you cross you feet over each other as you travel sideways, or step touches, during which you continuously step one foot next to the other. Water aerobics, and using a stair climber, stationary bike, or elliptical machine, are also forms of low-impact aerobic exercise, because of the minimal weight you carry on your feet. (See References 2, p. 74 and References 3)
Benefits of Low-Impact Aerobics
Low-impact aerobic exercise minimizes the force on your bones and joints, making this type of exercise ideal for beginners, senior, pregnant women, and obese or overweight individuals. (See References 3, p. 4) Upon doctor's approval people with back injuries, or health conditions, such as diabetes or osteoporosis can...