All sports fall mainly into one of two categories: high-impact or low-impact. But just what does this mean? And when is it a good idea to choose a low-impact sport? This post explains more.
What is a low-impact sport?
A low-impact sport is any sport that doesn’t put too much stress on the body – particularly the joints.
The term ‘impact’ refers to activities like running and jumping. A high-impact sport may have a lot of running or jumping, whereas a low-impact sport has very little to no jumping or running.
All this running and jumping can cause a lot of friction on the joints. As a result, there’s a greater risk of wear and tear to the joins when taking part in these sports. Joint injuries can still occur in low-impact sports, but it’s typically a lot less common.
Who can benefit from low-impact sports?
There are a few people who can benefit from sticking with low-impact sports. These people include:
- Older people: As we get older, our muscles become weaker and our bones become more brittle, which can increase the risk of joint injuries. Low-impact sports are a good option for older people because they help to minimize injury, while still providing a workout, fending off other health problems.
- People with joint pain: While older people are more likely to experience joint problems, many younger people also suffer from conditions like lupus and tendonitis that can cause joint pain. Low-impact exercises can prevent further aggravation to joints, making exercise more comfortable.
- People recovering from an injury: Low-impact exercises don’t just put less pressure on the joints, but less pressure on the body as a whole. While a period of rest is typically required after treatment for an injury, low-impact exercise could be a good option for the latter recovery stage – you can exercise without the risk of a surgical scar opening up or a healing fractured bone becoming refractured.
While these are the types of people who can benefit solely from low-impact sports, pretty much anyone can benefit from these sports. Just because you’re young and healthy with no injuries or health conditions doesn’t mean that you should stick to high-impact sports – many low-impact sports are just as enjoyable and just as good for providing a workout. You’re also guaranteed to preserve your joints longer by choosing these sports.
What are examples of low-impact sports?
Most of the biggest sports like football, basketball, running and gymnastics are high-impact. However, there are many popular sports that are low-impact. Below are just some of the popular low-impact sports that could be worth getting into if you’re eager to look after your body and joints.
Walking
Walking is a great low-impact alternative to running. Some people may not see walking as a sport or even a form of exercise, but it can be. There’s more to walking than going on a stroll – for those that want to get competitive there are walking races, walking marathons, long-distance hikes and mountain climbs. You can train for events with other people and enjoy spending time outdoors potentially exploring new fascinating places. All in all, it’s a sport with so much potential.
Cycling
Cycling is also relatively low-impact. Many people cycle as a form of exercise – it’s a great form of cardiovascular exercise and it’s fantastic for building leg muscles. You can also use a bike as an eco-friendly form of transport. Then there’s the sport side of cycling, which includes races and long-distance rides. As with walking, you can train with other people. This could include going on group bike rides outdoors, or taking part in indoor spin classes. Alternatively, you can enjoy cycling solo if you prefer.
Netball
Netball can involve some running, but it’s relatively low-impact compared to similar sports like basketball because you can’t run or jump with the ball. It could be a great team ball sport to get involved in if you want to keep the pressure of your joints. There are clubs catered at different age groups – find one catered to your demographic and give it a go. Alternatively, you can play it casually with friends.
Badminton
While badminton can incorporate some running and jumping, it’s typically much less fast-paced than tennis or squash and is therefore classed as a low-impact sport. If you enjoy racket sports, it could be a good sport to take up. Badminton is best played indoors on a court with a net. You can join a club or hire a coach if you want to get serious, or you can play with friends if you’re looking for something more leisurely.
Table tennis
Table tennis is another low-impact racket sport – even more low-impact than badminton. While it’s mostly a game of hand-eye co-ordination, it can still serve as a moderate cardiovascular workout. You can play table tennis at many sports centres, or you can buy your own table for your home (if you’ve got enough space). Like badminton, you have the option to train for local competitive events, or you can simply play for fun.
Golf
Golf is a popular low-impact sport enjoyed by all ages. While it doesn’t provide as intense a workout as some sports, you can still get some moderate exercise from golf – many courses are quite big, so you will do a lot of walking (provided you don’t use a cart to get around). Golf is a sport that you can do alone or with friends. Many people play golf for leisure, but there is the option of training for tournaments too.
Rowing
If you live near a river or lake, there could be the option to get involved in rowing. This is an intense cardiovascular sport that also helps to build a lot of muscle – and it barely has any impact on your joints because you’re sat down the whole time. Getting involved in rowing can be a little tricky, as you’ll typically need to join a rowing club, some of which may be selective about their members. Solo rowing is an option (if you can afford your own boat), and of course there are related sports like kayaking and canoeing.
Yoga
Technically, yoga isn’t a sport as it doesn’t have much of a competitive edge to it. However, it’s one of the best physical activities you can do for your joints and therefore worth a mention – the movements and postures learnt through yoga help you to build muscle around joints, improving joint strength and flexibility. Yoga can be practised alone or in a class. Many people who are serious about yoga end up becoming teachers – you can look into local teacher courses or learn virtually using the best online yoga teacher training of 2022. A yoga class can make a very affordable startup option and you can host it from pretty much anywhere.
Tae Chi
Tae Chi is similar to Yoga in that it uses a lot of slow movements and postures to help free up stiff joints. It is mostly practised as a form of exercise, although there are some competitive events, making it technically a sport. Tae Chi can be practised alone or in a class. You can practice it from pretty much any location.
Swimming
Swimming is also a low-impact sport. The buoyancy of the water helps to protect joints, while still helping you to build muscle and enjoy a cardio workout. A lot of people go swimming for leisure, however there are many competitive events that you can train for too. Most people go swimming alone, however it can be a social activity too (the likes of water aerobics is low-impact and ideal for people that want to exercise with a group of people).