Howard LeWine, M.D., is chief editor of Internet Publishing, Harvard Health Publications. He is a clinical instructor of medicine at Harvard Medical School and Brigham and Women's Hospital. Dr. LeWine has been a primary care internist and teacher of internal medicine since 1978.
ASK THE EXPERT
Question:
What exercises are considered "low impact?" Are there different guidelines for low impact exercises for teens than for adults?
Answer:
There is no strict definition for low-impact exercise. In general, the term refers to aerobic exercise that increases heart rate and oxygen consumption by the body while avoiding sudden or jarring actions that stress the joints, bones and muscles. Low-impact exercise can still provide a workout that raises heart rate to the moderate intensity (50 to 75 percent of maximal heart rate). Examples of low-impact aerobic exercise include walking, dancing, bicycling and swimming.
Some exercise machines allow you to reach very high fitness levels while maintaining low impact. With elliptical running machines and stair steppers, you keep each foot on a moving surface throughout the routine. Some types of elliptical machines also have moveable bars to exercise your arms while also moving your legs.
The recommendations for teens are similar to those for adults. If you or your teenager plans to join a gym, I recommend that you request free training instruction before starting an exercise program. My 14-year-old daughter just finished her training at our gym and she found it very useful.