Low-impact, Accessible exercise options

We’ve explored previously on the blog how yoga and swimming can be great low-impact options for people who may not be able to participate in higher-impact movement. These kinds of low-impact activities offer a more accessible way to maintain a healthy weight, limit chronic pain symptoms, and may even relieve depression and improve mental health. Today, we’ll explore some additional low-impact exercise options that may be beneficial to you.

Sitting Exercises

Starting with the lowest impact option, sitting exercises are a great tool for those with very limited mobility or energy, and anyone who may be carrying extra weight that makes movement difficult. Some examples of sitting exercises can be found here, with photographic instructions included. These exercises reduce the strain on your joints and muscles that may come from more traditional standing/walking exercises, and can be an excellent first step toward building up strength, flexibility, and increased mobility.

Gardening and “Green Gyms”

An option many people might not consider is to get the benefits of movement while enjoying the outdoors and tending to a garden. While any heavy lifting or particularly strenuous work might not be advisable for everyone, there are plenty of low impact tasks in a garden that can get you outside and moving about. Consider searching for a local community garden, or even start small by beginning your own small-scale herb or vegetable garden, with some help from your family and friends if you need it.

Walking and short-distance Trekking

If you are able to walk around for longer periods of time, consider finding easy, low-incline walking trails in your area to go for walks or manageable hikes. You’ll get the benefits of being outside this way, too (Read why that’s important here.) If you’re unsure about starting out, try the following technique to make trails feel less intimidating. When you begin a trail, set a specific manageable time limit (For example, 20 minutes) that you know you can physically accomplish. At the end of that time limit, you are allowed to turn around and come back home, but before then you should challenge yourself to stick to it and walk the entire time you’ve settled on.

You’d be surprised how often you hit the first 20 minutes, feel better than you expected, and decide to go on for even longer. This is a fantastic confidence boost, and it reinforces the idea that despite any anxieties you may feel coming into a future trail or other life-challenge, you can in fact accomplish nearly anything for just 20 minutes at a time. Breaking intimidating physical goals into smaller chunks is a game changer.

Remember as always to consult a doctor before beginning any new exercise regimens, and to always have someone accompany you when trying something new for your own safety. For more information on how low-impact exercise can help with chronic pain, read here.

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