Low impact exercises are beneficial for people who suffer from arthritis or have nagging injuries, but they also benefit the active healthy adult, said Jeffrey Beck, exercise specialist with the Intermountain Medical Center Heart Institute in Murray. Beck recommends that you complete the following low impact exercises three times per week in order to help build muscle endurance, tone the upper body and improve your cardiovascular system without putting stress on the joints.
1) High Knees With Pushes: Stand with your feet hip width apart, arms at your sides. Lift your right knee as high as you can while simultaneously doing a pushing motion with your hands out in front of your chest. Return the right knee to starting position and pull your arms back so your palms are just in front of your chest. Repeat the motion with your left leg. Alternate legs marching and arms pushing for 30 seconds continuously, then rest for 30 seconds. Repeat 3 times.
2) T Hammer Curls: Holding a pair of light dumbbells, stand with your feet shoulder width apart and bring your arms straight out to your sides, palms facing forward. Curl the weights up to your ears by simply bending at the elbow. Return to starting position. Complete 3 sets of 12-15 reps.
3) Chest Press: Holding a pair of light dumbbells, stand with your feet shoulder width apart and bring your arms up and out to your sides at a 90 degree angle. Rotate your arms so they come together in front of you without breaking the 90 degree angle. Return to starting position. Complete 3 sets of 12-15 reps.