Not everyone is built for high intensity workouts. I mean that for all ages, whether you’re a young adult who can’t participate in them due to injury or condition, a new mom just starting to move her body again, or an older generation trying to figure out your physical capabilities for optimal health. We need lower risk of injury, long-term sustainable body movements no matter our fitness level.
Cardio Options
Walking on incline or flat ground for 30 minutes a day is a great option to get the heart rate up! Tip when walking outside: asphalt/road is actually softer on your feet than concrete sidewalk, so when you can, opt in for a little more cushion to give extra ease to your joints!
The elliptical machine, cycling, rowing machine, swimming, dancing, hiking, and HIIT workouts also produce many cardiovascular benefits.
Here’s an example of a low-impact HIIT workout + video demonstrations you can try at home (low-impact doesn’t have to mean low-intensity):
30 seconds on, 10 seconds rest | 2x
Strength Options
Pilates, yoga, and resistance training are a few of the best strength building workouts you can do with less strain on the body. Here is a full body resistance workout using just one kettlebell or dumbbell + video of each movement. Now if you’re feeling overwhelmed at the gym, all you have to do is go find one single dumbbell and a small area to complete your workout! Better yet, skip the trek to the gym and do it at home with your own dumbbell or kettlebell.
3 or 4 sets of 12 reps each exercise
Goblet Squat to Overhead press
If you’re looking for workouts that improve flexibility, balance, mobility, muscle strength, lower risk of injury, are sustainable long-term, and aid in active recovery, then start with these! I intentionally videoed these in a small area to show you even minimal space can be used to work out! You’ll be able to do the movements without being confused on how to do them, feel great after finishing them, and know you’re working the temple God gave you.
Even simple exercises can lead to nourishing our bodies well. Try these out for size and let’s get to changing!
