Impact physical activities

| High-impact activities can increase the risk of injury if there is an underlying pathology or injury, but practiced in a controlled way can offer many benefits

Impact is one of the characteristics associated with movement. When we move, jump or when practicing yoga, our limbs come into contact with the ground, which activates a series of stimuli that will strengthen our bones and joints, in addition to providing the body with different benefits at a cardiovascular or metabolic level.

Impact activities can be broadly divided into low-impact activities and high-impact activities, depending on whether at least one foot is touching the ground (in low-impact activities) and the load that the joints during your practice. It is precisely this load that determines that one or other sports can be recommended according to the characteristics and / or needs of each individual, since high-impact sports, for example, can increase the risk of injury if there is a pathology or underlying injury.

Low impact activities

Low impact activities in principle, they can be practiced by the general population. Walking would be the easiest example. When we walk, we mobilize our body and, therefore, activate a series of mechanisms that will allow us to move properly. We need our hearts to pump more blood, our joints to be stable, and our muscles to allow us to lift our legs to move. With the movement of walking, the impact force on the joints is low, that is, as the leg does not rise excessively from the ground when walking, when supporting it again the load is not high but sufficient for a minimum impact. Activities like him or him could be other options for those who are recommended this type of activity.

Low-impact activities are not only recommended for people who are just starting out in sports or who have a pathology that prevents them from performing more demanding activities, but they are ideal for those who suffer an injury and are recovering, readapting again before return to your normal sports routine. Those who most appreciate incorporating this type of exercise are the joints, which are given rest and allowed, by training other areas of the body, to maintain physical shape while they are protected.

High impact activities

With regard to high-impact activities, it is easy to deduce that they will be all those in which there is a greater demand for the joints. The load they support is high, in general, because there are impacts that can be continuous, sequential or irregular, but always controlled, that is, they are part of an activity and not a trauma or sports accident. All those sports that involve running, jumps or changes of direction are part of this list.

On the other hand, it should be noted that the impact will depend on various factors, including the surface on which the exercise is practiced, which is used, the height from which the foot rests on the ground and the weight of the athlete. It is not the same to run on asphalt than on grass, since the joints will suffer more in the first case. The same occurs depending on the type of footwear, being essential to protect the joints with shoes that offer adequate cushioning, according to the needs and individual characteristics and the sport practiced.

High-impact sports offer great benefits at the bone level, being one of the most recommended tools to improve bone mineral density. There are many studies that affirm that subjecting the bone structure to controlled and regular loads offers positive results at the level of mineral fixation in the bones. However, before starting a routine that includes these loads, it is essential to know the state of health, and thus avoid later complications.

• High-impact activities can increase the risk of injury if there is an underlying disease or injury.
• Low-impact ones are recommended for those who are starting out in sports, have pathologies that prevent them from performing other more demanding ones, or are recovering from an injury.
• High-impact sports, performed in a controlled way, offer great benefits at the bone level, being one of the most recommended tools to improve bone mineral density.