9 Reasons To Swap A Tough Workout For Low-Intensity Exercise

We often associate exercise with pushing our limits, running long distances, or performing high-intensity weightlifting exercises.But there are many benefits to low-intensity workouts, such as walking, hiking, swimming, yoga, resistance training, biking, or working out on the elliptical.

Low-intensity training is training at 57 to 63 percent of your maximum heart rate for 30 minutes or more.

This type of workout is usually performed at a steady and consistent pace, as opposed to high-intensity interval training (HIIT), which mixes maximal effort with rest periods.

Low-intensity workouts allow you to get the cardiovascular benefits of a high-intensity workout without the impact or stress on your joints.Low-intensity workouts can also be done after another workout as a relaxation or recovery day workout to keep your body active between high-intensity workouts.

Low-intensity training is also useful for people who are just starting out or resuming exercise after a long layoff.Low-intensity workouts, such as walking, are also easier to stick to than doing high-intensity interval training every day.Persistence is always more important than intensity in terms of the health and sustainability of any worthwhile goal.

If none of the above convinces you, here are nine reasons to try a low-intensity workout:

Your brain activity will increase

Low-intensity exercise has shown positive side effects in improving various psychiatric disorders and cognitive dysfunction.

A 2019 study conducted at Bonn University Hospital in Germany measured the effects of high-intensity and low-intensity exercise on the brain.A group of athletes performed two different intensities of exercise on different days, and MRIs were used to measure the brain’s activity in response to the two levels of training.

Interestingly, the results of the study …… revealed significant differences between the two.High-intensity workouts had a greater impact on emotional intelligence, while low-intensity workouts showed greater improvements in cognitive and attentional response levels.

So not only can exercise make you more emotionally stable, but low-intensity exercise can also have a positive impact on a person’s long-term neuroplasticity levels.

It’s better for your body

While the workout is less intense, it is also less stressful on the muscles and joints.

On the other hand, high-intensity workouts can sometimes lead to overuse injuries.Low intensity also means less time under heavy loads, which also reduces the risk of muscle strain and joint inflammation.

It can help relieve stiffness

Performing physical activity at a steady pace and in a consistent manner helps to relieve stiffness, pain and injury to joints and muscles.

When you haven’t been physically active for a while, you may experience stiffness.This is where low-intensity exercise can help, as it keeps your muscles and joints moving at all times.

Consistent exercise reduces joint pain, which strengthens the muscles around the joints.

You can do this anywhere

If you’re going to the gym or going for a long run, you need to change into your workout gear, make sure you’re fueled up, arrive at your workout, and get yourself refreshed before you start.

HIIT workouts may also require certain props, such as kettlebells, that you may not have at home.Low-intensity workouts can be as simple as going out for a walk or a bike ride.

The biggest benefit of this is that it saves time, meaning there are fewer barriers to prevent you from skipping a workout.This also makes low-intensity training perfect for those on the go.

You can work on multiple tasks at the same time

As much as we all strive to be single-minded, sometimes there just aren’t enough hours in the day to get everything done.Low-intensity workouts give busy people a chance to make time for workouts they might not otherwise be able to do.

Have you ever tried talking while running on a treadmill?It’s impossible.But if you hit the streets for a low-intensity walk, you can chat on the phone, listen to a podcast, or even attend a work meeting.This can save you tons of time as you kill two birds with one stone.

It’s something you can do every day

Fitness experts recommend not doing intense workouts every day.Low-intensity workouts are gentler on the body and require fewer rest days.

Your balance may improve

Studies have shown that low-intensity exercise can improve balance.

If you have poor balance and then start jumping or running, your joints will be under a lot of stress to prevent you from falling, but weak muscles won’t be able to react quickly enough to maintain a strong posture or generate power.

In this case, your body is simply finding ways to weaken your muscles due to speed.But when you do slow movements, such as the tree pose in yoga or some bodyweight fitness exercises like lateral stepping, you will be able to train stability and balance systems.

You will slowly feel your hips, thighs, and abdomen firing and wanting to help.

You’ll feel a boost of energy

A 2008 study by the University of Georgia found that sedentary people can feel 20 percent more energized by engaging in low-intensity exercise.The research team recruited 36 volunteers who didn’t exercise regularly and divided them into two groups to perform moderate- and low-intensity aerobic exercise three times a week for six weeks.

They all experienced the same increase in energy, but the group that worked out at low intensity felt significantly less fatigued than the group that worked out at moderate intensity.

It’s a more sustainable form of exercise

Another benefit of low-intensity workouts is that they are more sustainable.Having a sustainable workout program means you can stick with it, which is one of the most important things in a fitness program.

Don’t feel like exercising?Call a friend to join you for a walk, or plan a bike ride to a neighborhood cafe for a healthy lunch.You might even like it: a 2015 study found that participants preferred low-intensity exercise training to HIIT training.