Starting an exercise routine can feel overwhelming, especially if you have a larger body or have been inactive for a while. But incorporating gentle, low-impact exercises into your routine is a great way to get moving without putting too much strain on your body. These exercises focus on building strength, flexibility, and cardiovascular health while being easy on your joints. In this guide, we’ll go over five types of low-impact exercises that are perfect for beginners. Each exercise can be modified to fit your needs and fitness level.
■ Chair Exercises
Chair exercises are ideal if you find it difficult to stand for long periods or have limited mobility. They allow you to move your body and strengthen your muscles while staying seated. Chair exercises are especially helpful for building strength and flexibility in your arms, legs, and core.
- What to Do: Try seated leg lifts, where you extend your leg out and hold it for a few seconds before lowering it. You can also do arm circles by stretching your arms out to the sides and making small, gentle circles.
- Benefits: Chair exercises help increase blood flow, improve flexibility, and build strength without putting pressure on your joints. This makes them a good option for people with knee or hip pain.
- Getting Started: Find a sturdy chair with a straight back and no wheels. Sit up tall with your feet flat on the ground. Begin with simple movements like seated marches (lifting each knee as if you’re walking) or seated stretches to loosen up your muscles.
Even a few minutes of chair exercises can help boost your energy and mood, making them a great starting point for anyone looking to add more movement to their day.
■ Walking
Walking is one of the easiest and most accessible forms of exercise. It’s a low-impact activity that can be done almost anywhere and requires no special equipment. Walking at a comfortable pace can help strengthen your heart, improve circulation, and build endurance.
- What to Do: Start with short, slow walks around your home, neighborhood, or park. As your stamina improves, try to gradually increase the duration and distance. You can aim for 10-15 minutes a day and slowly build up to 30 minutes or more.
- Benefits: Walking helps with weight management, improves mood, and reduces the risk of chronic diseases like heart disease and diabetes. It also strengthens your muscles and joints without being too intense.
- Getting Started: Wear comfortable shoes that provide good support. Start with a slow, relaxed pace and focus on your posture—keep your back straight, shoulders relaxed, and take smooth, steady steps. If you’re comfortable, try adding light hand weights or using walking poles for extra support.
Remember, the goal is not speed but consistency. Even a few minutes of walking every day can make a big difference to your health.
■ Water Aerobics or Swimming
Water-based exercises are excellent for people with larger bodies because the water supports your weight, reducing the impact on your joints. This makes swimming or water aerobics ideal if you have knee, hip, or back pain. The resistance of the water also helps strengthen muscles and improve cardiovascular health.
- What to Do: Start by walking in the shallow end of a pool or try simple water exercises like leg kicks, arm movements, or water jogging. As you become more comfortable, you can join a water aerobics class or try swimming laps.
- Benefits: Water exercises improve muscle strength, flexibility, and endurance. They’re also great for reducing joint pain and stiffness. The buoyancy of water allows for a full range of motion, making it easier to move your body freely.
- Getting Started: If you’re new to water exercises, start in the shallow end of the pool and hold onto the side if needed. Move at your own pace and focus on gentle movements that feel comfortable. You don’t need to know how to swim to do water aerobics—walking or simple leg and arm exercises in the water are just as beneficial.
Water exercises are a fun, refreshing way to stay active, especially during warmer months.
■ Yoga or Stretching
Gentle yoga or stretching exercises can help improve flexibility, balance, and mental relaxation. Yoga is a great option because it can be adapted to fit any body type or fitness level. Stretching can also help reduce tension, improve mobility, and increase your range of motion.
- What to Do: Start with beginner yoga poses like seated forward bends, child’s pose, or cat-cow stretches. Look for beginner yoga videos or classes that focus on modifications for larger bodies or limited mobility. If you prefer, you can focus on basic stretching exercises that target your arms, legs, and back.
- Benefits: Yoga and stretching help release tension, reduce stress, and increase flexibility. They also strengthen your muscles, improve posture, and promote relaxation.
- Getting Started: Use props like a chair, wall, or yoga blocks to help support your body during poses. Listen to your body and don’t push yourself too hard. Start with short sessions of 10-15 minutes and gradually increase as you become more comfortable.
Yoga is not just physical exercise—it’s also a way to connect with your breath and reduce stress, making it a holistic approach to wellness.
■ Resistance Band Exercises
Resistance bands are a great way to build muscle strength without using heavy weights. They’re lightweight, affordable, and easy to use at home. Resistance bands come in different levels of resistance, so you can choose one that fits your current strength level and progress as you get stronger.
- What to Do: Start with simple exercises like arm presses, leg extensions, or seated rows using a resistance band. For example, try holding the band in both hands and gently pulling it apart to work your chest and shoulders.
- Benefits: Resistance bands help build muscle strength, improve balance, and increase flexibility. They’re low-impact and can be used to target specific muscle groups without adding pressure on your joints.
- Getting Started: Choose a resistance band that provides gentle resistance to start. Focus on slow, controlled movements, and aim for 8-12 repetitions per exercise. As you get stronger, you can increase the resistance or the number of repetitions.
Resistance bands are versatile and can be used in many ways, making them a great addition to any beginner’s fitness routine.
■ Conclusion
Starting with low-impact exercises like chair exercises, walking, water aerobics, yoga, and resistance bands is a great way to ease into regular movement and improve your health. Choose activities that you enjoy and feel comfortable doing, and remember to start slow. The goal is to move your body in a way that feels good and supports your overall well-being. As you build strength and confidence, you can gradually increase the intensity of your workouts.
