Altered Exercise Routine: Embracing Walking, Low-Impact Training, and Pilates instead of HIIT Workouts; Discovering Remarkable Differences in Physique and Well-being.
## Post-Pandemic Shift to Low-Impact Workouts Among Women: A New Era of Fitness
In the wake of the COVID-19 pandemic, there has been a significant shift in exercise preferences among women, with a growing emphasis on low-impact workouts. This transformation is rooted in various factors, including health and safety concerns, changing attitudes towards exercise, lifestyle changes, and industry trends.
### Health and Safety Concerns
The pandemic has heightened awareness of overall health and the importance of injury prevention. Low-impact exercises, such as Pilates, swimming, barre, walking, and cycling, minimise stress on joints and reduce the risk of injuries common in high-intensity workouts, making them more appealing for long-term health[1].
### Changing Attitudes Toward Exercise
Many women are moving away from the belief that high-intensity workouts are necessary for results. Instead, they are choosing modalities that are less about pushing to the limit and more about building a sustainable, enjoyable routine that can be maintained over time[1]. The focus is shifting from intensity to sustainability, with an increased emphasis on joy and enjoyment in movement.
### Lifestyle and Societal Changes
The pandemic has accelerated the adoption of at-home and digital fitness solutions. Walking and running—both low-impact options—have become the most popular activities, suggesting a preference for accessible, flexible forms of exercise that fit into daily life[3]. Additionally, recovery practices like stretching, yoga, and even ice baths are increasingly valued, reflecting a broader shift toward holistic wellness and mental health, which low-impact workouts often support[2].
### Demographic and Industry Trends
With more than a third of Americans now preferring low-impact training, fitness businesses are responding by adding low-impact and recovery-focused offerings[2]. This recognition of changing consumer demands is a testament to the lasting impact of the pandemic on fitness preferences.
### A Balanced Approach
The author, after a few weeks of high-intensity training, decided to test a low-impact routine. After experiencing a clear boost in strength and muscle mass from high-intensity training, the author started to hit a wall with energy dipping and constant leg ache. The author believes in variety and thinks a mix of high and low intensity is key[4].
True strength starts with a solid foundation, and low-impact training focuses on controlled, intentional movement that targets deep stabilising muscles. Even gentle exercise can trigger the release of endorphins, which boosts mood, reduces anxiety, and alleviates pain[5].
It's essential to listen to your body and honour its needs. Hormone imbalance due to overexercising can cause damage to energy levels, bone health, and metabolism. The author emphasises the importance of speaking to a doctor, coach, or registered women's health professional if unsure[6].
In moderation, high-intensity exercise can benefit overall health. However, it's crucial to avoid missing menstrual periods or making them stop entirely, which can lead to more serious health problems[7].
The key is tuning into your own body to find the routine that's best for you. A mix of low- and high-impact exercise is recommended for well-rounded benefits.
References:
1. [American Council on Exercise](https://www.acefitness.org/education-and-resources/professional/expert-articles/6668/the-rise-of-low-impact-exercise/) 2. [The Washington Post](https://www.washingtonpost.com/health/2021/04/20/low-impact-workouts-pandemic/) 3. [Shape](https://www.shape.com/fitness/a29976075/why-low-impact-exercise-is-more-popular-than-ever/) 4. [Healthline](https://www.healthline.com/health/fitness-exercise/low-impact-exercise) 5. [Mayo Clinic](https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389) 6. [Harvard Health](https://www.health.harvard.edu/staying-healthy/exercise-and-womens-health) 7. [NCBI](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6348283/)
- In the realm of fitness-and-exercise, many women are shifting their focus from high-intensity workouts to low-impact exercises, due to concerns about health and safety.
- The beauty of low-impact workouts, such as Pilates, swimming, and barre, lies in their sustainability and minimal joint stress, making them a popular choice for women seeking long-term health benefits.
- With the rise of health-and-wellness, and the growing importance of lifestyle changes, digital fitness solutions like online yoga classes have gained traction, allowing women to incorporate low-impact workouts into their daily routines.
- As society embraces the science of well-being, the fashion and beauty industry has begun to recognize the role of fitness in overall health, offering more low-impact and recovery-focused workout wear and accessories.
- A balanced approach is key to achieving fitness goals, as demonstrated by the author who discovered a mix of high- and low-impact exercise led to better overall results, improving her strength, mood, and energy levels.
