January Wellness Wednesday

Low-Impact Cardio

During this month’s Wellness Wednesday, Molly Patton, MSEd, Health & Fitness Manager at LifeStyles, shared an encouraging and informative overview of low-impact cardiovascular exercise and how movement can be adapted to support individuals living with multiple sclerosis.

Watch the Session by Clicking Here

For those who were unable to attend, here are some of the key takeaways from the session.

What Is Low-Impact Cardio?

Low-impact cardio refers to activities that raise the heart rate while placing minimal stress on the joints. These types of exercises focus on smooth, controlled movements rather than pounding or high-impact motions, making them accessible for a wide range of abilities.

Low-impact cardio can still provide meaningful health benefits while helping reduce the risk of injury and discomfort.

Why Cardiovascular Movement Matters

Cardiovascular exercise supports many aspects of overall health. Molly discussed how regular movement can:

• Improve heart and lung function

• Improve circulation

• Reduce stress

• Support brain health and focus

• Help ease stiffness from prolonged sitting

Even small amounts of movement can make a positive difference.

Exercise Guidelines for MS

General exercise guidelines for individuals with MS include incorporating aerobic activity several days per week and strength training when appropriate. Molly emphasized that these are flexible recommendations, not strict rules.

Listening to your body, adjusting intensity, and allowing for rest are essential parts of building a sustainable movement routine.

Listening to Your Body

A key theme throughout the session was learning to listen to your body. Molly reviewed the difference between soreness and pain and encouraged participants to:

• Take rest breaks as needed

• Wear proper footwear

• Modify exercises when necessary

• Break activity into smaller “exercise snacks” throughout the day

Modifications are not a setback. They are a way to support your body and keep movement safe and enjoyable.

Finding Movement You Enjoy

There is no one-size-fits-all approach to exercise. Molly encouraged participants to explore different types of movement and not feel pressured to do activities they do not enjoy.

Finding movement that feels enjoyable and realistic can help build consistency and a more positive relationship with exercise over time.

Low-Impact Cardio Options Discussed

The session reviewed several low-impact cardio options, including:

• Aquatic exercise, such as water walking or swimming

• Walking, indoors or outdoors

• Cycling, including upright and recumbent bikes

• Ellipticals and arc trainers

• Rowing machines

• Seated or upper-body cardio equipment

Each option offers unique benefits and can be adapted based on balance, mobility, and energy levels.

Getting Started

If you are new to low-impact cardio, start small:

• Choose one activity that feels comfortable

• Begin with short sessions

• Focus on how your body feels rather than how long or intense the movement is

• Remember that consistency matters more than intensity

Movement does not need to be intense, expensive, or time-consuming to be beneficial. Starting where you are and honoring your body can help make physical activity a supportive part of your wellness routine.