9 Low-Impact Exercises a Trainer Swears by for Results

This Texas summer has been particularly brutal when it comes to heat. I typically spend my summers exercising outdoors in triple-digit temperatures, but few things involve excessive exercise. Over the past few months, I’ve been on a mission to find the best way to stay in shape, not get too hot, and stay connected to nature. The result? A newfound appreciation for low-impact exercise.

You could also take part in indoor yoga, barre or cycling classes to beat the heat, but if you’re looking for exercise that doesn’t require you to get closer to home, heatstroke—We’ll handle it. Jordan Hannaha certified yoga teacher and YogaSculpt instructor, details the benefits of keeping your movements low-impact, the best exercises to incorporate into your weekly routine, and how to perform them safely in the heat.

Featured image from Michelle Nash’s interview with Sanne Vloet.

What makes exercise low-impact?

Low impact is when there is light (little or no) impact on your joints and at least one foot (if not both) is on the ground. Low impact exercise gets your heart rate up slowly, makes your movements more fluid and is easier on your body. Examples of low impact exercises include walking, yoga, pilates, barre and swimming.

The physical benefits of low-impact exercise

Low-impact exercises are great for everyone. They’re generally safer and reduce the risk of injury compared to high-impact exercises. Low-impact exercises tend to focus more on flexibility, are great for stability, alignment and balance, and can be used as an active recovery tool for those days when you don’t want to rest, but don’t want to overdo it.

I’m a big fan of five low-intensity workouts per week, but I also know that many people crave shorter, higher-intensity workouts. I personally like to do three days of low-intensity workouts, two days of high-intensity workouts, and two days of rest. If you want to do more exercise on your rest days, low-intensity walking is a great way to do active recovery.

I’m not a doctor, but I truly believe that low-impact exercise can benefit your overall mental health. Move slowly, be aware of your breathing, and enjoy the movement. Even a simple walk can help.

Sample Training Plan

If you’re looking to incorporate some low-impact exercises into your weekly training plan, Hana’s typical weekly training schedule might be useful.

Monday: Barre

Tuesday: HIIT (Treadmill Training Classes)

Wednesday: Yoga

Thursday: HIIT (Cycling Class)

Friday: Pilates

Hana typically adds walking 2-3 days a week to her weekly workout schedule. Walking helps her get outside and take her two adorable puppies for walks. Spending time outside is important not only for her physical health, but also for boosting her mental health. 10-minute walk It works wonders: If you want to avoid the heat, try incorporating early morning or evening walks into your daily routine.

Hana’s biggest tip is to get in tune with your body and start listening to what it’s telling you. Pain, injury, or major discomfort are signs that something is going on and that you should probably take a step back from high-intensity training. If you’re new to fitness and not sure where to start, lower intensity training is definitely the way to go. Also, if you choose the group fitness route, make sure you tell the instructor that you’re a beginner. Instructors are happy to support beginners and help you get the most out of your training.

Get in tune with your body and start listening to what it’s telling you.

The best equipment for low impact exercise

Really, the best thing about low impact workouts is that you don’t need much — your own body weight is arguably the best tool for low impact exercise.

If you’re looking to expand your repertoire of fitness equipment, a yoga mat is a great way to support your body. No need to sit directly on grass or concrete. I always include hand weights (I recommend 3-5 pound weights for barre and pilates classes), a pilates ball for exercises (smaller, about 6 inches), and exercise bands. The addition of weights, pilates balls, and exercise bands helps expand and strengthen muscles, while moving slowly in these exercises ensures proper form and reduces the risk of injury. Always have a towel to wipe away sweat, some music to set a good mood, and water to stay hydrated. You definitely need them!

Tips for exercising in the heat

Adding heat (outdoors or indoors) puts more stress on your body, causing your body temperature to rise. You also lose fluids during these workouts, which causes your body to become dehydrated and basically tire faster. Your body can’t cool down as quickly, so make sure you’re breathing well and prioritizing recovery and hydration to support your body during these workouts.

My top tip: Hydrate, hydrate, hydrate. This is key when exercising in the heat. Adding electrolyte supplements to your water is also a great way to replenish the minerals lost when sweating.

Other tips to consider:

• Please wear appropriate clothing. Lightweight, sweat-resistant, breathable, brightly colored material
• Know where you are. If you’re new to exercising outdoors (or in the heat), start slow and build up gradually. Know your limits and don’t push yourself unless you have to.
• use Outdoor sunscreen. Another must-have!

9 Low-Impact Exercises That Trainers Love

Overall training:

• Take a 30-45 minute walk. This is a great way to work up a sweat while still enjoying the outdoors without doing too much strenuous exercise.

• Yoga – Let the Sun A flow slowly. One of the foundations of Vinyasa Yoga is Sun SalutationSun Salutation A is a series of nine movements coordinated with the breath that helps build balance and strength in subtle ways.

Squat + Diagonal Twist

Also known as the “pop squat twist,” this exercise targets your glutes, quads, and obliques. You can do this without any equipment, but wrapping an exercise band around your upper calves will add tension and engage your glutes as you squat.

Donkey kick

Donkey kicks are a great glute-focused exercise that also works your hamstrings and core. You can do this exercise on its own or with an exercise ball placed between your knees and hamstrings.

Board

Everyone hates planks, but they’re a great way to build core and shoulder strength and build upper body strength quickly. If planks aren’t giving you enough of a burn, try adding some slow mountain climbs to the pose.

Bicep curl to overhead shoulder press

You’ll feel the effects on your biceps and shoulders with this exercise, and this is a great time to use hand weights (start with light ones and work your way up), or find a water bottle or heavy object at home.

Lunge + Overhead Tricep Extension

Lunges and triceps extensions target the glutes, quads, and triceps, working them all. Complete all reps on the right side before moving to the left, and incorporate hand weights into this exercise.

Bird Dog

To do this exercise, you start on all fours with your arms extended in front of you and your opposite leg extended, tucking them in towards your stomach to engage your core, obliques and glutes.

Pilates 100

When you think of Pilates, this is the first thing that comes to mind. To work your core, lie on your back on a mat with your legs extended at an angle. Extend your arms at your sides, palms facing down. Swing your arms vigorously, but don’t lift them higher than your waist. As you swing your arms, breathe in for a count of five and out for a count of five to complete one exercise. Do this 10 times, inhale five and exhale five, to get 100.

Cobra/Locust

One of the core movements in Vinyasa Yoga is the Cobra/Locator Pose, an exercise that activates the back and gluteal muscles, tightening both to lift the body slightly off the ground.