In today’s world, a signifi cant number of people are suffering from chronic ailments like obesity, diabetes, high blood cholesterol, high blood pressure, cardiovascular diseases and other diseases that deteriorate their physical fi tness. It would be useless and dangerous to suggest them to start a high intensity workout, because they either would end up injuring themselves seriously or would be unable to gain the full benefi ts of such exercise. If you are facing the same situation and/or want to get healthier, opting for low-impact aerobics is suggested.

With low impact aerobics, you can take your time to learn and build your heart’s strength. It is not extreme movement for experienced participants, like running or weight lifting. Instead, it involves graceful exercising routines that require you to focus on the moment at hand. The movements are not hard, but the repetitiveness can have great benefi ts for your health. Some suggests using light dumbbells in sync with the rhythms to tone your muscles. Also, the more you practice the low impact aerobics, the better results you will have.

Low-Impact Aerobic ExerciseLow-impact aerobic exercise typically consists of rhythmic movements involving large muscle groups. In this exercise, at least one foot is in constant contact with the fl oor, which makes it easy to do without putting much strain on the muscle and connective tissues. There is a much lower occurrence of overuse injuries, which is primarily associated with high-impact exercises,

while doing low-impact aerobics. Therefore, low-impact aerobics are equally suitable for people on all levels of the fi tness spectrum from those who haven’t exercised for sometime to pregnant women, obese people and seniors.

Some types of other low-impact aerobic exercises are walking, swimming and riding a stationary bike. As far as walking is concerned, you may start with a slow paced walking, to warm up your body. Do this for fi ve minutes. Walk at a medium pace, for the next ten minutes, followed by brisk walking. It is suggested to do this exercise for about 30 minutes a day. You may walk either in the morning or in evening. Make sure that you wear a comfortable pair of shoes. Try moving your arms in a larger back and forth action, while walking for added intensity.

Swimming, another low-impact aerobics, is best suitable for overweight people, who might have problem stressing the joints and knees. Start with swimming for about 15 minutes. You may increase the duration for the exercise up to 30 minutes thereafter. Another low-impact aerobic workout is water-walking. It is as effective as swimming. You can also opt for stationary bike exercise. Be sure not to bend you knees beyond a 90-degree angle, while sitting on a stationary bike, if you have problem in stressing the body part. A recumbent bike is the best bet.

Always check with your doctor before beginning any new exercise regime, but regardless of your current fi tness state, any aerobic exercise will help push your heart and circulatory system further than the easy pace of many every day activities. This stress forces the body

to adapt causing many changes which benefi t us in a lot of ways. The health benefi ts we gain from daily aerobic exercise are important. Not only does this type of exercise help control weight, it also aids in the prevention and reduction of developing many common illnesses and diseases.

thE buzz z February 2010

Bee-Fit offers low-impact aerobics on a continuous basis to City employees?This fun aerobics class incorporates cardiovascular conditioning and strength training using exercise bands. The classes are open to all levels and due to the moderate pacing, are appropriate for beginners and experienced exercisers alike.When: Every Tuesday and Thursday (continuous)Where: Carnahan Building; room 730Time: 4:00 p.m. – 4:50 p.m.Cost: FREE

What’s the “Skinny” on Low-Impact Aerobics?

[ ]did you know...

Provided by: Department of Personnel and BJC HealthCare for the Bee Fit Wellness Program

For more information: call Matt Meyers at 622-4849 or email at meyersm@stlouiscity.com

Calendar Calendar

Low Impact AerobicsEvery Tuesday and Thursday4:00 p.m.; Carnahan Building Room 730

Yoga Class at the Carnahan BuildingEvery Monday, Tuesday, Thursday and Friday 12-12:50 p.m.; Carnahan Building Room 730

Blood Pressure ScreeningHave your blood pressure checked every month! Sharon Brightfi eld, a registered nurse with BJC, will come take blood pressures on a monthly basis at 10 city locations including the Carnahan Building 7th Floor Café and City Hall Rotunda. The blood pressure clinics will be held on the same day and time each month. The schedule is below:

1st TuesdayRefuse ........................................1:30 - 2:30Streets/ESD ................................3:00 - 4:00

2nd TuesdayCity Hall ..................................9:00 - 10:30Carnahan ..............................11:00 - 12:00Airport .......................................1:00 - 2:00

3rd TuesdayCDA ......................................10:00 - 11:00Forest Park Admin. ..................11:30 - 12:30Water - McRee ...........................3:00 - 4:00

4th TuesdayMSI ...........................................1:15 - 2:15Water - COR ..............................2:30 - 3:30

March Sneak Preview – Diabetes @ WorkThe Bee Fit program is partnering with the St. Louis Diabetes Coalition to offer a comprehensive diabetes education class. Participants in the Diabetes @ Work program will meet every Wednesday at 12 p.m. for 12-weeks.

Start Date: Wednesday; March 3, 2010Location: Carnahan Building, room 929

Persons eligible:Those currently diagnosed with diabetes.Those diagnosed with pre-diabetesThose with family history/multiple risk factors (class size permitting)

For more information pertaining to any of these events please contact Matt Meyers, Bee-Fit Wellness Coordinator.