low impact exercises

You choose activities for different reasons: health, physical needs, and weight loss often play a part. No matter what your preferences are, there is an umbrella of exercise types known as low impact that can be recommended to everybody. Low-impact forms of activity are safer on your joints while providing the right amount of challenge to still get your heart racing. This type of exercises can even prevent you from injury while recovering your body from a pre-existing one. See which low-impact activity suits your style.

Swimming: While swimming can be recommended to just about everyone, the benefits will mimic your technique. A slow, steady swim is equivalent to that of a slow walk, according to Tay Stratton, head swim coach at Little Rock Athletic Club. Stratton recommends high-paced laps for weight loss and swears by the resistance water can provide to tone you all over. "Because water affords 12 times the resistance as air in every direction, it really helps to build strength," she says. To work every major muscle group in unison, swimming is the key.

Speed-walking: As the first exercise you ever discovered, walking is still in style, and preaching its health benefits is no frowning matter. Regular walking helps lower cholesterol, reduce the risk of type 2 diabetes, increase bone strength, and improve circulation. By increasing your pace to speed-walking, you can double the calories you burn compared to leisure-walking while building stamina. For the busiest of people, you can add walking into your regular routine by walking to and from work, in between lunch breaks, and while you run your errands. This simple addition can make a change in your overall health.

See 16 more types of low-impact exercises after the break!

Sometimes you just don't want to sweat. Or you're so exhausted from the week's workouts that you can't give it your all. You can still burn a decent number of calories with some low-impact activities. Here are a number of no-sweat ways to burn 100 calories in 30 minutes.

• Walking: Stretch your limbs and breathe some fresh air without the hard impact that comes from running. Walking at a leisurely pace (about three miles per hour) will burn 103 calories in 30 minutes.
• Pilates: Pilates can definitely make you sweat (staying in Plank position isn't exactly easy), but it's a good option if you aren't in the mood for a heart-pounding workout. A 30-minute beginner Pilates class will help you burn 109 calories.

Read on for two more low-intensity workout ideas.

During Aunt Flo's monthly visit, feeling crampy, fatigued, or bloated may make it hard to stick to your normal fitness routine. Instead of skipping out on exercise completely, swap high-intensity workouts with something less intense — light exercise can actually help alleviate symptoms associated with PMS and your period. Here are some low-impact workout ideas to send your period's symptoms packing while also shedding a few calories at the same time.

• Go for a brisk walk with a girlfriend: Head out on your lunch break for a 20- to 30-minute walk in the park or around your neighborhood before dinner. This light form of cardio is enough to get your muscles moving and your heart rate up, which is the type of exercise recommended for cramp relief. For an added bonus, chatting it up with your gal pal will let you vent about work, your BF, or other things that especially set you off during that time of the month.
• Go swimming: Hitting the pool is a great way to relieve cramps and get your exercise on. Since your body feels so light and free, you can move your limbs in all directions without having to expend much energy to hold your body weight. I wouldn't try to beat your best lap time, but rather focus on moving with ease through the water, and doing what feels good. All that movement and increased blood flow is sure to lift your energy levels and relieve your headache (if you have one), and I find spending time underwater also calms my mind.
• Do strength training moves that target your abs: I know this seems a little odd to purposely tense up the area that already feels like it's in knots, but doing ab work can actually bring relief. The relaxing Scissor Abs move will target your lower abs as well as loosen tight hips and hamstrings — all of which can contribute to menstrual cramps.

Continue reading to hear more exercise ideas to relieve period symptoms.