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Low-impact power exercises

Posted by Elizabeth Comeau  March 20, 2013 06:00 AM

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RyanHealy100.jpgRyan Healy is a personal trainer for the Lynch/van Otterloo (LVO) YMCA in Marblehead. She is a Certified Strength and Conditioning Specialist through the NSCA, and earned her BS in Exercise Sports Science from Elon University. Find more posts by her in conjunction with the LVO YMCA at She can be reached at

Remember; please consult your doctor before starting any exercise program.

Power, or the ability to produce force quickly, is an important component to an exercise program. Power training is metabolically demanding, creating an increased calorie burn, and not only is it vital to athletics, but also to activities of daily living such as looking after children, running up stairs, leaping, bounding, moving swiftly, or preventing falls.

Power decreases significantly as we age, and this can lead to an increased risk of falling and serious related injuries. However, traditional power exercises bring to mind high-impact jump training, think box jumps, squat jumps, or burpees, which when done properly can be great exercises but aren’t always appropriate for everyone.

For those with excess body fat, joint issues, physical limitations, or novice exercisers; lower impact power exercises might be a more suitable option. Below are some instructional videos of low-impact power exercises for you to try in your next workout.

Rope slams

- Can be done from the knees or standing
- Focus on slamming the ropes down instead of making waves

Medicine Ball Front Throw

- Can also be done from the knees or standing
- Either throw to a partner or against a strong wall

3 Medicine Ball Rotation Exercises

- Can also be thrown to a partner or against a strong wall

Push Press

- Find another version using a pair of dumbbells here.

Kettlebell Swings

- For additional tips, check out my post here.

Stay tuned for next week when I’ll cover higher impact power exercises!

Staying fit is an important part of staying healthy. This blog will offer exercise tips from experts as well as share the personal journeys of Globe staff members committed to fitness. No matter your age or energy level, we invite you to join in and share your own story. How do you find time to work out? What are your daily challenges? Let us know and read along -- and together, we can all get moving.


Elizabeth Comeau is a social media marketing manager at She will be blogging about her personal fitness journey and using a device called a FitBit to track her weekly goals and progress (see below). Follow her journey and share your own. Read more about Elizabeth and this blog.

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