5 exercícios cardio de baixo impacto

5 low-impact cardio exercises

Low-impact “cardio” training can be practiced by anyone and can help improve your physical fitness. Swimming, walking, cycling and even rowing are exercises that can be included in your routine.

There's no need to push your training, and your body, to the limit every day. Low-intensity training plays an important role in maintaining physical fitness while helping muscles recover and even reducing the risk of injuries, according to the Ministry of Health.

“Cardio” training is important for the health of the heart and lungs and, therefore, should not be left out of your routine, not even during low-intensity training.

But don't forget: visiting a doctor and a physical education professional should be part of everyone's routine, including amateur or professional athletes.


Low-intensity exercises are those with the least impact on joints, according to the United Kingdom's National Health Service. Including them in your routine does not mean ignoring high-intensity training. On the contrary: applying less impact to your joints can help reduce your risk of injury and prepare your body for heavier exercise.


In addition to helping to reduce the risk of injury, low-intensity “cardio” training is important for heart health and breathing, according to the United Kingdom's National Health Service. They are recommended to anyone.

Low-intensity workouts can be incorporated into your exercise routine and even help your body get some rest. But what are these exercises? We have some tips for you. So let's get down to business:


There are plenty of reasons to separate your glasses and cap and fall into the water. The Ministry of Health explains that swimming is the most complete exercise, as it works all muscle groups, the respiratory rate, helps to strengthen the abdomen, spinal muscles, diaphragm and so on.

Swimming has another benefit: because there is almost no gravity in the water, the impact on your joints is minimal. Thus, swimming can help stretch your body and keep your joints loose and flexible. Additionally, it strengthens the heart muscles, being considered an excellent low-impact “cardio” activity.


Walking does not require skill, just willingness, and brings a series of benefits listed by the Ministry of Health: it improves physical conditioning, helps with cardiovascular function and you can also discover incredible landscapes.

You can walk alone, in a group, with your dog, listening to music or your favorite podcast. Just please keep an eye on your surroundings and be careful of cars!

The best of all is that you can practice it every day, as part of your routine. A tip: leave your car at home or get off before your bus ends.


Cycling brings two solutions to your routine at once: the need to practice low-intensity “cardio” exercises and to get around using a more environmentally friendly means of transport.

The Ministry of Health points out that cycling improves cardiorespiratory capacity and can even improve mood. Just pay attention to safety, especially if you are cycling in the city. Prefer the cycle paths and take good care of yourself.


If you see rowing as too exotic an activity, it's time to deconstruct that opinion. Just like swimming, rowing works all the muscles in the body and is very complete, helping with cardiovascular health, breathing and posture.

In other words, a full meal for those who want to practice low-intensity exercise to improve cardiovascular performance.

Furthermore, rowing offers the possibility of staying in touch with nature and breathing fresh air.

Calm! We know that a river, lake or dam can be bucolic landscapes that you only see on TV while looking at a jungle of rocks near your home. But there's a way for that. Did you know that you can practice rowing at the gym? There are machines that simulate the same movements and are great for a low-impact workout.


If you are lucky enough to live near a gym and prefer not to exercise outdoors, use and abuse the elliptical machine. This machine helps improve cardiovascular performance with less impact on your joints. It also helps improve balance and work your muscles.

Low-intensity “cardio” workouts aren’t just important for cardiovascular health and fitness. They also relax and can be fun activities to break up the routine. Include your favorite in your routine.


Ministry of Health. Canoeing is great for the body and also combats stress.

Ministry of Health. Swimming is an activity option with less impact.

Ministry of Health. Is there any point in walking? Yes it does!

Ministry of Health. Cycling: activity is an option for those with joint problems.

Harvard Health Publishing - Harvard Medical School. CardioExercise.

National Health Service. Easy exercises.

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