The benefits of cardiovascular exercise for weight loss and overall health have not been under-represented by any means up to this point. However, many people find restrictions on their physical abilities for cardio for various reasons, including asthma or joint-related issues that don’t tolerate high-impact activities such as running.
Some of us just don’t enjoy high-intensity cardio for other reasons, and so many alternative ways to stay healthy and active have emerged. Health and activity don’t necessarily mean weight loss, so it’s important to examine what you’re hoping to get out of any form of exercise. If you’re looking for a high-intensity, fat-burning workout, you’re (probably) not going to find it in yoga. If you’re looking for weight maintenance and gradual strengthening, however, then it may be a viable option.
Pilates is a typically core-oriented physical fitness program. It involves a lot of floor work and is great for building strength in your abdomen and upper body. Many people who experience back pain or discomfort find that building core strength through a regular Pilates routine can relieve some of these symptoms as it redistributes the strain on your body.
One of the challenges of Pilates is making sure that you’re not placing undue strain on other parts of your body. For this reason, form is really important as you can seriously hurt yourself if you’re positioned wrong. Common points of strain from improper form are the neck and lower back; this is an indicator that muscle groups are working to perform a function other than what they’re meant for.
Yoga is also a great form of building strength without cardio, and is modifiable for people at any level. Again, form is important to make sure you’re developing the right muscle groups for the function, and for making sure the practice feels good. Yoga is great for toning and building strength from body-weight exercises, but other forms of practice focus more on being in tune with your body and relaxing.
The important thing with yoga is to know what level you’re at and not progress too quickly. If your body isn’t physically prepared for a headstand because you haven’t already built up the other supporting muscle groups through practice, you can be at risk for injury.
Swimming is a great full-body workout that can also have great meditative qualities. The water provides natural resistance without the harsh impact felt on land, so it’s often used for rehabilitation purposes and is a great alternative for people who are looking to maintain their fitness without putting strain on their joints.
Walking is also a great alternative to running because it minimizes the impact of your feet hitting the pavement. Walking at a brisk pace can contribute to cardiovascular health and is also an easy mode of transportation. The most important thing is to make sure that you are wearing supportive footwear—walking several kilometres in Toms is a recipe for shin splints because your feet are not supported, however comfortable they may feel when you set out. Key areas of support include the arch of your foot and the heel area. Many people don’t walk with a perfectly aligned stride; we typically roll our feet slightly to the outside or the inside in a variety of ways as we walk. A supportive pair of shoes can help to align our feet to make sure that these rotations do not negatively impact the function of the muscles that contribute to walking.
Any of these forms of exercise will have the added benefits of releasing mood-enhancing endorphins, which will contribute to an overall sense of wellbeing. Exercise isn’t just about losing weight or sculpting your body, but can also be an enjoyable way to relieve physical and mental tension while taking care of your health.