FitStreakLow-impact workouts at home
"Low impact" means at least one foot stays on the ground and nothing lands hard. It is not the same as easy. Standing up from a chair twelve times without your hands is real leg work.
This guide sticks to two rules: nothing jumps, and nothing needs the floor. Everything below can be done in a small room with one sturdy chair.
Move slowly, keep the chair within reach, and stop if something hurts. If you have a condition that affects exercise, check with your doctor first.
Moves that do the work
Legs
- Sit to stand. Stand up from the chair without using your hands, then sit back down slowly.
- Chair-supported squats. Hold the chair back and lower your hips as if sitting, then stand.
- Standing calf raises. Hold the chair for balance, rise onto your toes, lower slowly.
Upper body
- Wall push-ups. Hands on the wall at shoulder height, bend your elbows and press back.
- Seated overhead reach. Reach both arms overhead, then lower them slowly.
Balance
- Heel-to-toe balance. Hold the chair and place one foot directly in front of the other, then hold.
- Standing side steps. Step to one side and back again, staying near the chair.
Heart rate
- Standing march. Hold the chair lightly and march in place, lifting each knee.
- Seated toe taps. Tap your toes in front of you, alternating feet at a brisk pace.
A sample beginner week
| Day | What | Time |
|---|---|---|
| Monday | Chair Warm-Up, then 2 rounds of sit to stand (10 each) | 7 min |
| Tuesday | Rest, or a slow walk | |
| Wednesday | Seated Strength | 5 min |
| Thursday | Rest | |
| Friday | Chair Cardio | 5 min |
| Saturday | Wall push-ups and standing calf raises, 2 rounds of 10 | 5 min |
| Sunday | Chair Wind-Down | 5 min |
Three or four short sessions a week is a fine start. Add a round when the last few reps stop feeling like work.
In FitStreak
FitStreak has 10 low-impact routines, from Chair Warm-Up to Low Impact Full Body, every move illustrated. You can also flag movements to avoid, like jumping or getting down on the floor, and the workouts FitStreak suggests leave them out.
Get FitStreak