The Best Low Key Workouts
Low key workouts can be used as exercises that pose less stress on the joints and body, and those that are perfect for anyone new to exercise to get them into the fitness routine. Here I provide some options that anyone can do.
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Exercise for Low Energy Days
We have all faced those days when we just don’t feel like moving. Even a light workout during these low energy days have shown to have good health benefits.
Here are some low-key workouts that you can do to stay active without overexerting yourself:
- Walking: A simple but effective workout that can be done almost anywhere, and at any time of day.
- Yoga: A great option for those looking for a low-impact workout that focuses on strength, flexibility, and mindfulness.
- Pilates: Another low-impact workout that focuses on core strength and stability.
- Tai Chi: A traditional Chinese martial art that focuses on slow, fluid movements and can be practiced at any fitness level.
- Swimming: A low-impact workout that is gentle on joints and provides a full-body workout.
- Stationary cycling: A low-impact cardio workout that can be done in the comfort of your own home.
Exercises You Can Do In a Few Minutes a Day
In addition to the above listed low impact exercises, the following are some quick and easy exercises that you can do in just a few minutes every day:
- Push-ups: This classic exercise can be done anywhere, and requires no equipment.
- Squats: Another bodyweight exercise that can help strengthen your legs and glutes.
- Plank: A great exercise for strengthening the core muscles.
- Lunges: A versatile exercise that can be done with or without weights.
- Wall sits: A low-impact exercise that works the thighs and glutes.
- Jumping jacks: A simple yet effective cardio workout that gets your heart rate up.
You can do each exercise for 30-60 seconds and repeat them as many times as you’d like.
These exercises are quick, easy, and require no special equipment, making them perfect for busy individuals who want to stay active. These are simple enough for beginners as well as for an active rest day between heavier workout days.
Small Workouts Have a Large Impact.
You don’t need to lift heavy or run a marathon to stay in shape. Most people can’t even do a pull up, but are fit enough for everyday functional fitness.
As published in Nature Medicine, those who engaged in one or two-minute bursts of exercise roughly three times a day, such as speed-walking while commuting to work or rapidly climbing stairs, showed a nearly 50 percent reduction in cardiovascular mortality risk and a roughly 40 percent reduction in the risk of dying from cancer, compared with those who did no vigorous spurts of fitness. Low impact exercises form the bulk of the workout regimen the test candidates followed.
You can workout even when sitting down, which is something I had written about. You can target your legs and lower body while sitting down, and use your chair for some arm and upper body movements as well. The soleus muscle is often overlooked when training legs. It lends strength to the calf and ankles, making it crucial for running and walking. Strengthening the soleus muscle can be done while seated, called the soleus push-up!
