A Beginner’s Guide to Low-Impact Exercises You Can Do at Home
Low-impact exercises are a gentle and effective way to improve your fitness, build strength, and boost your mood—without putting too much strain on your body. They also promote overall health by improving circulation and encouraging regular movement.
These exercises are perfect for beginners or anyone looking to ease into a more active lifestyle while prioritizing their well-being.
Why Choose Low-Impact Exercises?
Low-impact exercises are easier on the joints, making them ideal for people who are new to exercise, have existing joint pain, or want a more gentle workout.
They can increase strength, improve flexibility, and assist with cardiovascular health, and boost your immune system. Plus, they can be done anywhere, without needing special equipment or a gym membership.
Simple Low-Impact Exercises to Try at Home
1. Chair Squats
Chair squats are a great way to build leg strength without putting too much pressure on your knees.
Simply stand in front of a sturdy chair, with your feet shoulder-width apart.
Slowly lower your body by bending your knees, as if you were going to sit down, then stand back up.
You can do 2-3 sets of 10-12 reps, depending on your comfort level.
Marching in place is a low-impact cardiovascular exercise that can get your heart rate up while being easy on your joints.
Simply lift one knee at a time, bringing it up towards your chest, while swinging your arms.
Try marching for 1-2 minutes to start and gradually increase the time as you feel more comfortable.
3. Seated Leg Extensions
This simple exercise targets your quadriceps (the muscles at the front of your thighs).
Sit in a chair with your feet flat on the floor.
Slowly extend one leg out straight, hold for a second, and then lower it back down.
Repeat with the other leg. Do 2-3 sets of 10-12 reps for each leg.
The cat-cow stretch is a gentle movement that can help improve your flexibility and reduce tension in your back.
Start on your hands and knees, with your wrists directly under your shoulders and your knees under your hips.
Inhale as you arch your back, dropping your belly toward the floor (this is the "cow" position).
Exhale as you round your back, tucking your chin to your chest (this is the "cat" position).
Repeat for 1-2 minutes.
5. Toe Taps
Toe taps are an easy way to strengthen your lower legs and improve your balance.
Sit in a chair with your feet flat on the floor. Slowly lift one foot off the ground and tap your toes on the floor in front of you, then return to the starting position.
Alternate legs, doing 2-3 sets of 10-12 reps per leg.
How to Get Started
If you're new to exercising, start with just a few minutes each day and gradually increase the duration as you build strength and stamina. Listen to your body and take breaks when you need them.
Even short sessions of low-impact exercises can help you feel stronger, improve your mobility, and boost your energy levels. These exercises also support your overall health by improving blood flow and encouraging consistency in movement.
Start slow, stay hydrated, mix up your exercises, and focus on proper form to avoid strain and keep your routine interesting and effective.
Low-impact exercises are an excellent way to get moving, even if you're new to exercising or have any concerns about joint pain. These gentle movements can help you build strength, improve your flexibility, and increase your energy—all while being kind to your body.
References:
- Low-Impact Workouts: Health Benefits, How to Get Started, and How to Get Better (Everyday Health). https://www.acefitness.org/about-ace/press-room/in-the-news/8417/low-impact-workouts-health-benefits-how-to-get-started-and-how-to-get-better-everyday-health/?srsltid=AfmBOopL4GdIUvbUs8UkjxFjh3Y_9fySTlzAxAOzfdOcLBtEUtftcHEN
- Three Types of Exercise Can Improve Your Health and Physical Ability. https://www.nia.nih.gov/health/exercise-and-physical-activity/three-types-exercise-can-improve-your-health-and-physical
- Sit-down Chair Squats. https://www.youtube.com/watch?v=Z20XNb0VdEk
- How to march on the spot. https://www.youtube.com/watch?v=9wl_AiNhYP0
Cat Cow | Viralasana | Yoga Pose. https://www.youtube.com/watch?v=mTPClIWOU9w
