If you think the only effective workout is one that leaves you drenched in sweat and panting for air, think again. There are plenty of less punishing ways to get exercise.
And the good news is that many gentler exercise options still deliver substantial benefits for health and fitness. You can be kind to your body and protective of your joints while building strength, endurance, balance and all-around fitness.
What is gentle exercise?
There’s no one definition — or type — of gentle exercise. But generally speaking, gentle exercise refers to workouts that are easier on the body.
These can include a variety of low-impact activities ranging from walking and water aerobics to yoga and Pilates. The beauty of gentle workouts is that they can be adapted for almost anyone. You can modify a gentle workout to meet your fitness level, overall health and exercise goals.
Gentle exercise can be an ideal place to start for beginners. But more advanced exercisers can also benefit. Adding some gentle exercise into your routine can improve strength and flexibility, which will complement your more intense workouts.
Health benefits of Pilates and barre workouts
Pilates and barre workouts are two increasingly popular types of gentle exercise. And while they may be less intense, don’t be fooled into thinking they’re easy. Both can be challenging workouts that deliver significant results.
Pilates is a low-impact, full-body workout that uses body weight and resistance to build strength. It focuses on using the muscles in your core (back and abdomen) to stabilize the body during a series of flowing, controlled movements. Pilates can be done using specialized machines (such as the Reformer) and equipment or just on a mat.
The benefits of Pilates include:
- Building strong (but not bulky) muscles
- Improving balance and stability
- Reducing depression and anxiety
Barre is a low-impact workout that combines elements of Pilates, yoga and ballet. Unlike traditional strength training using heavy weights, barre focuses on high repetitions with little to no weight.
The benefits of barre workouts include:
- Better flexibility
- Increased muscle strength and tone
- Improved posture
Other low-impact workouts that gently build fitness
Pilates and barre workouts may be trendy, but they aren’t the only ways to gently improve your health and fitness.
Gentle workouts are a great way for beginners to embrace exercise and for older adults to stay active. They are also perfect for anyone with joint pain or other conditions that might be made worse with high-impact activity.
While you can turn up the intensity of nearly any workout, some types of exercise are naturally gentler on your joints and body in general. Options for low-impact workouts can include:
- Biking (outside or on an upright or recumbent stationary bike)
- Swimming
- Walking
- Water aerobics
- Yoga
How to start a gentle workout regimen
Even workouts designed to be gentler on the body should be taken slowly. If you are new to exercise or haven’t worked out for a while, it’s important to ease into any new exercise routine.
If you’re planning to try a Pilates or barre workout, look for beginner-level classes. These will move at a slower pace to help you focus on learning proper form and technique. Both are important for helping prevent injuries.
Older adults and people with arthritis or other physical limitations should consult a doctor before starting a new exercise program. A provider can help you decide on the right type of workout and make sure you are healthy enough to participate safely.
Don’t let worries about exercise intensity keep you from being active. There are lots of options for gentle-but-effective workouts that are safe for people of all ages and abilities.
