There are many of us who simply don’t like high-intensity workouts or who can’t sustain it due to injuries or weak joints. That doesn’t mean you can’t get any exercise in. These activities are low-impact but still impactful enough for your overall health and fitness goals.
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HIIT, burpees and running are just not for everyone. It might put strain on your joints, so if you prefer a gentler approach but still need to get exercise in, low-impact workouts can help you build strength and improve your mobility.
Low-impact doesn’t mean low effort. Lots of low-impact activities can improve your cardiovascular fitness, balance and muscle strength, while also allowing you to work out at your own pace.
Walking
Walking is such an underrated exercise. It requires no equipment, it’s easy to get moving, and can be adapted to your fitness level. Start with a 10-minute walk and gradually increase the intensity and the duration. For an extra challenge, walk on an incline – it’s great for your heart.
Pilates
Pilates is about controlled movements, flexibility, posture and core strength. If you don’t want to jump or run, Pilates is a great option to strengthen your abdominal muscles and improve stability. Start with mat-based sessions and modify exercises to suit your abilities.
Swimming
Swimming gives your full-body workout and reduces the stress on your joints. It’s particularly excellent if you don’t like weight-bearing exercise. It’s also a good option if you prefer a guided class with a social element.
Yoga
Movement, balance, mindful breathing and flexibility – you’ll find it all in yoga. Depending on the style, you can do gentle stretching or opt for more physically demanding practice. If you want to improve mobility but don’t want to push yourself too hard, opt for beginner-friendly and restorative classes.
Strength training
You don’t have to do heavy weights at all to benefit. Resistance bands, bodyweight exercises and light dumbbells can all help you maintain muscle and support bone health. Remember to control your movements – start with chair squats and wall push-ups and increase resistance gradually.
Cycling
Stationary or outdoor cycling offers cardiovascular benefits without the repeated impact of running. Begin with a comfortable resistance and a manageable duration, increasing either as your fitness improves.
Finding a routine that works
The best workout is one you can sustain. Combine activities throughout the week, allow time for recovery and try to increase your activity gradually. Fitness isn’t about exhausting yourself, so aim for it to be consistent and enjoyable.
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