3 Low Impact Sports For Safe Exercise

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High-energy sports and exercises might seem fun, and there’s a lot of science backing them up as one of the healthiest ways to take care of your body. You don’t necessarily need to be particularly good at a high-impact sport either to see the health benefits; for example, playing tennis for fun can burn around 169 calories in 30 minutes for a woman, and 208 calories in 30 minutes for an average man.

However, the benefits of high-impact workouts come at a cost, particularly for children: injury. Injuries and over-exertion are fairly common in high impact sports, especially with children who are still learning their limits for physical activity. Many of the injuries are accidental, but that doesn’t make them any less harmful; the AAPD notes that 10% to 39% of dental injuries in children are caused by sports, particularly chipped and broken teeth. If you want to encourage your child to stay active but are concerned for their safety in sports, here are a few lower-impact activities that can still get them moving.


For a low-impact activity that still works up a sweat and helps your kids burn off some energy, look no further than biking. Most kids love riding their bike, and if you can start them at a young enough age, you’ll be able to take off those training wheels sooner. Biking is relatively easy on knees and is less likely to cause injury than many sports, helping keep your kids healthy and safe. It can also make for a great family activity – plan a bike ride over the weekend to get the family spending time together in healthy and active ways.


This activity might not necessarily burn as many calories as many other low-impact sports, but it’s a great way for families to spend time together. Fishing as a hobby is generally more prevalent with older generations, but more than 60% of participants were under 45 in 2017. Because of its multi-generational appeal, it’s a great way to spend time with your kids and teach them the ins and outs of this hobby. Before long, your kids will be begging you to get outside with them so they can go to their favorite fishing site.


Is your child wanting to be part of a team? Check out local swimming programs and teams near you for a great cardio workout with a competitive, but safe, angle. Swimming helps to strengthen muscles and improve cardiovascular health, all while having minimal risk of injury. Swimming provides a weightlessness effect that takes nearly all pressure off of the joints as well, making it great for both kids and adults who may have some joint-health difficulties that prevent them from participating in other sports. Not sure where to start? Check with your local community center or gym to see if they have a pool or swim club.

Finding exercise that’s safe and healthy can be a challenge, but these low-impact activities are a great place to start. What exercises, sports, and activities do you use to get your family moving?

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