Low Impact Cardio Standing
Listen to your body and listen to your pain and make the necessary modifications to ensure that you can maintain consistency and avoid injury
Side Step:
- Begin by standing with your feet together and your arms at your sides.
- Step out to the right with your right foot, keeping your toes pointing forward as much as comfortable.
- Follow with your left foot, bringing it to meet your right foot.
- Continue this side-to-side stepping motion, maintaining a steady pace.
- Engage your core muscles for stability and balance throughout the movement.
- To increase intensity, you can add a slight bend to your knees and increase the speed of your steps.
Standing March:
- Stand tall with your feet hip-width apart and your arms hanging loosely at your sides.
- Lift your right knee towards your chest, bringing it up as high as comfortable.
- Lower your right foot back down to the floor and repeat with your left knee.
- Alternate between lifting your knees in a controlled marching motion.
- Maintain a steady rhythm and keep your movements fluid.
- Engage your core muscles to stabilize your torso and maintain balance.
Wall Push-Ups:
- Stand facing a sturdy wall with your feet hip-width apart.
- Place your hands on the wall at shoulder-width apart, slightly below shoulder height.
- Lean forward, bending your elbows and bringing your chest towards the wall.
- Push yourself back to the starting position by straightening your arms, engaging your chest and arms.
- Keep your body in a straight line from head to heels throughout the movement.
- Focus on controlled, smooth movements, and maintain proper alignment of your wrists, elbows, and shoulders
Alternative to Wall Push-Ups:
Seated Chest Press:
- Sit on a sturdy chair or bench with your back supported and feet touching the floor. Remember to listen to your body. Dumbbells or resistance bands may be too much when starting these exercises
- Hold a pair of dumbbells or resistance bands in each hand, with your elbows bent and positioned at your sides.
- Slowly press the weights or stretch the bands forward, extending your arms in front of you.
- Keep your elbows slightly bent throughout the movement to maintain tension on the chest muscles.
- Pause briefly at the fully extended position, then slowly return to the starting position.
- Focus on controlled movements and engaging your chest and arm muscles throughout the exercise.
- Aim for 10-15 repetitions per set, adjusting the weight or resistance as needed to maintain proper form and challenge your muscles appropriately.
Rest and Repeat:
- After completing each exercise for 1 minute, take a 30-second rest period to catch your breath and prepare for the next round.
- Repeat the entire circuit of exercises (Side Step, Standing March, Wall Push-Ups) 2-3 times to complete the workout.
- Focus on maintaining proper form, breathing rhythm, and intensity throughout each repetition.
Cool Down:
- After completing the final round of the circuit, take a few moments to cool down and stretch gently.
- Perform standing or seated stretches for the legs, arms, shoulders, and chest to release any tension and promote relaxation.
- Take slow, deep breaths and allow your heart rate to gradually return to normal.
This expanded Low-Impact Cardio Circuit routine offers a variety of exercises to increase heart rate, improve cardiovascular fitness, and strengthen muscles while minimizing stress on the joints. It’s suitable for individuals of all fitness levels, including those with mobility limitations or joint issues
