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You do not need an expensive gym membership or fancy equipment to achieve your new year resolution. Low-impact workouts provide a simple, joint-friendly approach to exercise, making them suitable for anyone.

Best of all, you can do them in the comfort of your home!

Whether you are just beginning your fitness journey, recovering from an injury, or simply prefer exercising at home, weight-loss experts at Voy have created this guide to help you get started.

What are low-impact workouts?

A low-impact workout is a gentle form of exercise designed to be easy on your joints while still delivering effective results. These workouts avoid high-impact movements like jumping, and are suitable for individuals of all fitness levels and experiences.

Benefits of low-impact workouts

No equipment needed: With the workouts on this list, you can enjoy an effective routine without investing in expensive gym gear.

Schedule-friendly: These workouts can easily be integrated into your existing routine or help you establish a brand-new fitness regimen.

Multi-benefit approach: Low-impact workouts improve strength, flexibility, and cardiovascular health all at the same time.

Beginner-friendly: Low-impact workouts are perfect for beginners or those with limited mobility.

Low-impact workouts you can do at home

Chair workouts

Ideal for: beginners, older adults, and those with limited mobility.

Examples: seated leg lifts, chair squats, and seated arm raises.

Benefits: Enhances core strength and stability while offering a gentle, seated approach that makes it perfect for those looking to ease into a workout routine.

Bodyweight strength training

Ideal for: anyone looking to build strength without purchasing equipment.

Examples: Wall push-ups, standing leg raises, and modified planks (planks in various positions).

Benefits: Builds strength and endurance while improving balance and flexibility. This approach requires no equipment and can be performed anywhere, making it accessible to all.

Yoga and stretching

Ideal for: those who want to improve their flexibility and reduce stress.

Examples: Cat-Cow stretches, Downward Dog, and seated forward bends.

Benefits: Improves posture and balance and is relaxing.

Low impact cardio

Ideal for: individuals looking to raise their heart rate whilst taking it easy, avoiding high-intensity jumping and minimising strain on their joints.

Examples: Marching in place, side steps, and toe taps.

Benefits: Boosts cardiovascular health and burns calories.

Pilates

Ideal for: those who want to build their core strength and stability.

Examples: Seated knee lifts, pelvic tilts, and glute bridges.

Benefits: Enhances core strength.

Tips for starting a low-impact home routine

Clean your space

Ensure you have enough room to move safely. A clear and clutter-free space not only enhances safety but also promotes a clearer mind, boosting motivation.

Use household items

Everyday items such as chairs, walls, or water bottles, can double as workout tools, keeping fitness accessible and budget-friendly.

Follow online guides

Look for free workout videos to provide you with variations to keep your routine interesting and ensure you are doing your workouts correctly and safely.

Dr Earim Chaudry, Chief Medical Officer from Voy added,

“Low-impact workouts are an excellent way to start your fitness journey. Often, people set overly ambitious workout expectations, resulting in frustration and giving up.

“Instead, start with manageable sessions – just 10-15 minutes every other day. Gradually increase the duration and frequency of your workouts as you build confidence and stamina.”