# Low-impact workouts at home: no jumping, no floor

What low impact really means, the moves that do the work without jumping or getting on the floor, and a sample week for beginners.

"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.