Low-Stress Workouts for the Legs

When your legs need to recover from overuse, injury or even arthritis, a low-stress workout may help you get back to your normal exercise routine. According to the Mayo Clinic, it is best to avoid high impact exercises for leg problems such as injuries or arthritis. Instead, focus on exercises that gently stretch, build muscle and increase your range of motion.

  1. Chair Yoga

    • Yoga is considered a low-impact exercise. However, chair yoga, is even gentler on the body. Because chair yoga is done on or with chairs, there is even less stress placed on the joints. There are numerous chair yoga DVDs available for you to practice in your own home. Additionally, many gyms and yoga studios across the nation are providing chair yoga classes for seniors or those recovering from injury. If you can’t find a chair yoga class in your area, seek adaptive yoga classes, which use chairs and pose modifications for an even milder style of yoga.

    Swimming

    • Swimming is easy on the legs, builds muscle and burns a significant number of calories.

      If you are looking for an exercise that works major muscle groups, is easy on the legs and burns a significant number of calories, try swimming. Even a slow crawl stroke or a leisurely swim can burn between 220 to 260 calories in a half hour. Because the water creates resistance, you will work most of the major muscle groups even more than if you did similar movements on land. Even if you are not a strong swimmer, holding on to a kick-board will help keep you afloat and give you an effective workout.

    Tai Chi

    • Tai Chi is a slow martial arts exercise.

      In a recent study published in "Arthritis Care & Research," Tai Chi was proved to be beneficial for people suffering from osteoarthritis of the knee. Tai Chi is a slow, martial arts exercise that improves muscle building, range of motion and flexibility. Alternatively, try Nia, which is a slow-flowing type of dance that incorporates several movement styles and offers many of the same benefits as Tai Chi.

    Walking

    • Walking is a simple workout that puts little stress on the legs and is thus recommended for people with arthritis.

      When you are suffering from sore legs or an injury, walking may be the last thing you feel like doing. However, walking is a simple workout that puts little stress on the legs and is thus recommended for people with arthritis. The Mayo Clinic offers suggestions for making walking more comfortable. First, check your posture. Poor posture can affect the hips and knees. Stand up tall, look ahead and relax your shoulders. Also, consider investing in a supportive pair of shoes. Additionally, chose an appropriate walking path. Until you are feeling stronger, stick with paths that are relatively flat.