Those who workout and involved in any kind of sports, the word impact is very commonly used in those domains. The word impact refers to the force exerted onto bones and joints by a particular physical activity. Any kind of exercise move can be either low or high impact. Usually advanced cardio and compound movements fall under high impact category. Whereas swimming, Pilates, yoga, no jumping cardio, etc. are some example of low impact exercises. High and low impact exercises are used for attaining different training goals. To determine which one would be a good option for you, you must identify your personal needs and limitations.
Low impact exercises are mild on joints. Anything that is easy on the joints or gentle and in fluid-motion is considered to be low-impact. They do not pressure muscles as higher impact exercises do. According to American Sports and Fitness; they are good choice for beginners, people with joint issues, people recovering from injury or elderly people. Low-impact exercises also provide a gentle workout on your easy days and can aid in recovery of your harder days.
On the flip side, high impact exercises such as running, jumping, spinning, gymnastics, etc. have strong impact on joints and put you in higher risk of injury if the form is not appropriate. But high impact exercises are good option if someone wants muscle toning, is working towards building strength and wanting to lose fat. A small study published in the Osteoporosis Journal found that sprinting can be effective at improving bone density and is a 'good stimulus for bone strength'. So, high impact exercises can help develop stronger bones and muscles.
It is not a good idea to only choose high impact exercises as in the long run they might be too heavy on the joints and bones. A mixture of high and low impact is the best option. Low-impact exercises can help build strength and flexibility around the joints to protect them better when you do perform something more strenuous. On recovery days or following strength training when muscles are sore, low impact exercises and stretches can aid in faster recovery and improve posture.
There is no one size fits all formula when it comes to exercise. Focus on your fitness goals and physical requirements and then pick what kind of movements will be appropriate for you. Also pay attention to your surroundings when it comes to deciding between low impact and high impact workouts. If you live in an apartment, jumping and running is not suitable for you. These days there are many videos and training programs of low impact high intensity workouts which are suitable to the busy people or people who workout at home. If you have physical limitations or joint issues, please consult with a Doctor before choosing low or high impact movements.
