You don’t need a pricey gym membership or high-tech equipment to crush your New Year’s fitness goals! Low-impact workouts offer a simple, joint-friendly way to stay active, making them perfect for everyone—no matter your fitness level.
The best part? You can do them all from the comfort of your home! Whether you’re starting your fitness journey, bouncing back from an injury, or just love the convenience of home workouts, here’s a handy guide to help you get moving and stay motivated.
Dr Earim Chaudry, Chief Medical Officer from Voy shares, “Low-impact workouts are an excellent way to start your fitness journey. Often, people set overly ambitious workout expectations, resulting in frustration and giving up. Instead, start with manageable sessions – just 10-15 minutes every other day. Gradually increase the duration and frequency of your workouts as you build confidence and stamina.”
Understanding Low-impact Workouts
Low-impact workouts are a gentle yet effective way to stay active without putting stress on your joints. By skipping high-impact moves like jumping, these exercises are perfect for anyone—whether you’re a fitness beginner or a seasoned pro looking for a joint-friendly routine.
Benefits of low-impact workouts
- No Equipment Required: Enjoy an effective workout without spending a penny on fancy gym gear—everything you need is already within reach.
- Fits Your Schedule: These workouts easily slot into your daily routine, whether you’re adding them to a busy day or building a brand-new fitness habit.
- All-in-One Benefits: Boost your strength, flexibility, and cardiovascular health simultaneously with these versatile, low-impact exercises.
- Perfect for Beginners: Designed with simplicity in mind, these workouts are ideal for beginners or anyone with limited mobility looking to get started.
List of Low-impact workouts to do at home
Chair workouts
Ideal for: beginners, older adults, and those with limited mobility.
Examples: seated leg lifts, chair squats, and seated arm raises.
Benefits: Enhances core strength and stability while offering a gentle, seated approach that makes it perfect for those looking to ease into a workout routine.
Bodyweight strength training
Ideal for: anyone looking to build strength without purchasing equipment.
Examples: Wall push-ups, standing leg raises, and modified planks (planks in various positions).
Benefits: Builds strength and endurance while improving balance and flexibility. This approach requires no equipment and can be performed anywhere, making it accessible to all.
Yoga and stretching
Ideal for: those who want to improve their flexibility and reduce stress.
Examples: Cat-Cow stretches, Downward Dog, and seated forward bends.
Benefits: Improves posture and balance and is relaxing.
Low impact cardio
Ideal for: individuals looking to raise their heart rate whilst taking it easy, avoiding high-intensity jumping and minimising strain on their joints.
Examples: Marching in place, side steps, and toe taps.
Benefits: Boosts cardiovascular health and burns calories.
Pilates
Ideal for: those who want to build their core strength and stability.
Examples: Seated knee lifts, pelvic tilts, and glute bridges.
Benefits: Enhances core strength.
