Health Topics for Exercise and Fitness

Smoking Cessation

Aerobic exercise: low-impact

Low impact aerobic exercise, such as aerobic dance, is a good way to improve your fitness level and avoid strenuous exercise when just starting a fitness program. Low-impact aerobics are especially good for people who are older, overweight, or pregnant. It is also a good choice for fit people who are recovering from an injury.

Aerobics classes are usually offered at 3 levels of intensity. A low-impact class is conducted at a slow pace and is easy to do. It is good for people just starting an exercise program. Aerobics classes combine fat-burning aerobics with muscle building exercises and stretching.

Dance aerobics (aerobic dancing) may incorporate exercises with a variety of dance forms, such as disco, jazz, and ballet that are performed to music. There is no jumping around in low-impact dance aerobics. You keep one foot on the ground at all times. It is slower paced and is easier to do than intermediate and advanced classes.

Adults should get at least 30 minutes of moderate aerobic exercise most days of the week, preferably daily. (Children need at least 60 minutes a day.) Doing less than this will minimize your health benefits. Moderate aerobic exercise is generally defined as requiring about as much energy as walking 2 miles in 30 minutes.

Low-impact classes give a good workout, but they are not always strenuous enough to improve the efficiency of your heart and lungs if you are already physically fit. You can tone and strengthen muscles, improve your flexibility, and burn fat. This workout will relieve stress and renew energy.

Each class should start with a warm-up and gentle stretching. It should end with a cool-down period. For 20 to 30 minutes of the routine, your heart rate should be elevated to its training rate. The calisthenics should work all the major muscle groups.

Hard wood or flooring with some cushioning is best for all aerobic activities. A floor that is too soft may cause ankle sprains. Do not dance on floors that are extremely sticky or slick.

Your exercise clothing should be lightweight and allow freedom of movement. Wear a shoe that gives good support and cushions the ball of your foot. Your shoes should slide on the floor without sticking, but not slip.

Some people like to wear hand, wrist, and ankle weights to intensify their workout. These weights add extra stress to the joints. If you want to wear weights, keep your risk of injury low by keeping the weights under one pound each.

Even though low-impact aerobic dance is designed to be safe, get a medical checkup before you start a new exercise program. Take classes from certified aerobics dance instructors. They are trained to lead workouts that are safe, effective, and fun. Choose physical and exercise activities that you enjoy and that are readily accessible.

Last Reviewed: 2005

Disclaimer: This content is reviewed periodically and is subject to change as new health information becomes available. The information provided is intended to be informative and educational and is not a replacement for professional medical evaluation, advice, diagnosis or treatment by a healthcare professional.

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