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Low-Impact Workouts for Beginners: A Gentle Start to Fitness

If you’re just starting your fitness journey, recovering from an injury, or simply looking for a way to move your body without putting too much strain on your joints, low-impact workouts are the perfect place to begin. These exercises are gentle, accessible, and highly effective for improving overall health, flexibility, and strength — all while being kind to your body.

Disclosure: The FTC Disclosure Provision is a law that requires influencers to disclose when they are being paid to promote a product or service. So please know that if I'm not making money through affiliate links/sponsored content on the post you're currently reading, it's an oversight on my part and will be corrected soon. Read the full disclosure about all the legal stuff here.

Disclaimer: I am not a medical professional. The information provided on www.JoLinsdell.com does not, and is not intended to, constitute medical advice; instead, all information, content, and materials available on this site are for general informational purposes only.

What Are Low-Impact Workouts?

Low-impact workouts are exercises that minimise stress on your joints and bones by keeping at least one foot on the ground at all times. Unlike high-impact activities such as running or jumping, these movements reduce the risk of injury while still offering a full-body workout that burns calories, boosts endurance, and enhances mobility.

Benefits of Low-Impact Exercise

Joint-Friendly: Ideal for people with arthritis, previous injuries, or those returning to fitness after a break.
Improves Cardiovascular Health: Many low-impact exercises still get your heart rate up, supporting heart and lung health.
Increases Strength and Flexibility: Builds muscle tone and improves range of motion.
Supports Mental Wellbeing: Gentle movement can help reduce stress, boost mood, and improve sleep quality.
Suitable for All Fitness Levels: Whether you’re a complete beginner or an experienced exerciser, these workouts can be easily adapted to your level.

Examples of Low-Impact Workouts

1. Walking

One of the simplest and most effective forms of exercise. Try brisk walking in your local park, or even around your neighbourhood. Aim for 30 minutes a day to start — you’ll be amazed at how quickly your stamina improves.

This is one of my personal favourites, especially with my dog. That fact that I need to walk my dog is also a great motivator. I’ve found that adding walks to my routine really boosts my energy — check out my post on Easy Walking Workouts: A Simple and Effective Way to Stay Fit to get started.

2. Swimming

A fantastic full-body workout that supports the body while strengthening muscles and improving cardiovascular fitness. If swimming lengths feels daunting, start with aqua aerobics or gentle water walking.

3. Yoga

Yoga combines strength, balance, and flexibility. It also encourages mindfulness and relaxation, making it a great option for reducing stress while improving posture and mobility.

4. Pilates

Pilates focuses on controlled movements and core strength. It’s ideal for improving posture, stabilising the spine, and developing a strong foundation for other types of exercise.

5. Cycling

Whether you use a stationary bike or ride outdoors, cycling is a brilliant way to boost endurance and leg strength without putting pressure on your joints.

6. Resistance Band Exercises

Using resistance bands can help tone and strengthen muscles without heavy weights. They’re also portable, inexpensive, and suitable for home workouts.

Tips for Getting Started

Start Slow: Begin with short sessions and gradually increase intensity and duration as your fitness improves.
Listen to Your Body: If something feels uncomfortable or painful, adjust or rest as needed.
Stay Consistent: Regular, gentle exercise yields better results than occasional intense sessions.
Warm Up and Cool Down: Always take a few minutes to prepare your body before and after workouts to prevent stiffness or injury.
Mix It Up: Combine different types of low-impact exercises to keep your routine interesting and well-balanced.

Final Thoughts

Low-impact workouts prove that you don’t need to go all out to get fit. With consistency and patience, you’ll build strength, boost your energy levels, and enjoy all the benefits of an active lifestyle — all while protecting your joints and avoiding unnecessary strain.

So, lace up your trainers, roll out your yoga mat, or jump on your bike — your body will thank you for it!

I know how challenging starting a fitness routine can be — that’s why I wrote Tips to Start Working Out: A Friendly Exercise Guide for Women Over 40 (or Anyone Just Getting Started) to help you begin with confidence.

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Easy Walking Workouts: A Simple and Effective Way to Stay Fit

Walking is one of the most accessible forms of exercise, and it’s often underestimated as a powerful workout. Whether you're just starting out on your fitness journey or looking to add a low-impact option to your routine, easy walking workouts can do wonders for your health. From improving cardiovascular health to boosting your mood, walking is a simple yet effective way to stay fit. Plus, you can do it almost anywhere!

Disclosure: The FTC Disclosure Provision is a law that requires influencers to disclose when they are being paid to promote a product or service. So please know that if I'm not making money through affiliate links/sponsored content on the post you're currently reading, it's an oversight on my part and will be corrected soon. Read the full disclosure about all the legal stuff here.

Check out these Fitness Tips for Beginners

I recently introduced going for a walk with my dog after lunch and dinner to help with digestion (I have a variety of issues with my digestive system and have found it helps). Plus it gets me extra steps towards my daily count. My current goal is to reach 7-10k steps each day.

Why Walking?

Walking is a fantastic exercise because it’s gentle on the joints, suitable for all fitness levels, and doesn’t require any special equipment. You don’t need to sign up for a gym membership or buy fancy gear—just put on a comfortable pair of shoes and you’re good to go.

Here are just a few reasons why walking is an excellent workout:

Low-Impact and Easy on Joints: Walking puts minimal stress on your body compared to other exercises like running, making it great for beginners, seniors, or anyone with joint concerns.
Improves Cardiovascular Health: Regular walking strengthens the heart, helping to reduce the risk of heart disease and improve circulation.
Mental Health Boost: Walking helps clear the mind, reduces stress, and releases endorphins, the “feel-good” hormones. A daily stroll can help fight anxiety and depression.
Burns Calories: Walking at a brisk pace can help you burn calories and improve your overall fitness without feeling like you're doing a strenuous workout.
Convenience: You can walk almost anywhere. Whether it's a stroll around your neighbourhood, a walk through the park, or even walking while shopping, it’s easy to fit into your daily life.

Easy Walking Workouts to Try

Now that we know the benefits of walking, let’s explore some easy walking workouts that can help you stay active while keeping things fun and interesting. Here's a few quick walking videos I found on YouTube that are perfect for getting those steps in when you can't get outside for a walk:

1. 10 minute Fat Burn Walk by Get Fit With Rick

2. 10 Minute Indoor Walk for Beginners by Caroline Jordan

3. 10 Minute Walk at Home by Lucy Wyndham-Read

4. 10 Minute Walking Workout at Home by Jessica Valant

5. 1 Mile Brisk Walk | 15 Minute Walking Workout by Walk at Home

6. FAST walking in 15 Minutes | Lunch Break Workout by Grow with Jo

Conclusion

Walking is an easy and versatile workout that can be tailored to suit any fitness level. Whether you're looking for a gentle stroll to relax or a more intense interval walk to challenge yourself, walking can help you stay active, improve your health, and boost your mental well-being. So, lace up your shoes and enjoy the benefits of this simple yet powerful exercise!

If you're looking for great fitness challenges for beginners you might want to try the 30 Day Squat Challenge or the 30 Day Crunch Challenge.

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Tips to Start Working Out

A Friendly Exercise Guide for Women Over 40 (or Anyone Just Getting Started)

Let’s be honest: starting a workout routine can feel intimidating. Whether you’re looking to get fitter, lose weight, or just feel more energised, taking that first step is often the hardest part. But don’t worry, you’ve got this! If you're feeling a bit out of shape or even if you're over 40 and haven't worked out in a while, I'm here to give you some friendly, real-talk advice to help you get moving. You’ll feel better with every small victory, and soon enough, the gym (or your living room) will feel like a second home.

Trust me, if I can make this work (those of you that have been here before know my health struggles) so can you!

Check out these Fitness Tips for Beginners

1. Start Small, But Start Now!

First things first: don’t pressure yourself to jump into a full-blown routine right away. It's tempting to want to do everything all at once, but that’s a quick route to burnout. If you haven’t been working out regularly start with short sessions—think 10 to 15 minutes. Maybe it’s a brisk walk, a few rounds of body-weight squats, or some stretching.

The key here is to get into the habit of moving, not to overdo it. Once you're consistent with the shorter sessions, you can gradually build up to longer workouts.

2. Listen to Your Body

When you’re starting out (or coming back after a break), your body will give you signals—listen to them. Sore muscles are normal when you're challenging your body, but sharp pain is a red flag. Rest when you need it, and don’t be afraid to scale back if something doesn’t feel right.

Also, let’s talk about recovery: as you get older, your body takes a little longer to bounce back. Stretching, hydration, and even some light foam rolling after your workouts will help keep things loose and prevent injury.

If you’re trying to juggle exercise alongside work, family, energy levels, and ongoing health concerns, you’re not alone. Finding a routine that fits your real life — not an idealised version of it — is key to long-term success. This guide on how to balance lifestyle and health needs offers some thoughtful insights into creating healthier habits that actually work with your day-to-day life, rather than against it.

3. Mix It Up—Have Fun With It

Getting into a fitness routine doesn’t mean you need to become a gym rat or sign up for a marathon tomorrow. You can do activities you enjoy—whether that’s dancing, swimming, yoga, hiking, or something else. The more you have fun, the more likely you are to stick with it.

I personally love to put on some music and dance around the house like no one is watching. Get your groove on and bust out some old Backstreet Boys choreography and you'll be surprised at how many calories you burn!

Try different classes or types of workouts to see what feels good. You might love a Zumba class or be surprised by how much you enjoy a 30-minute bike ride. Finding activities you enjoy will keep you motivated.

And hey, don't be afraid to make it social! Invite a friend to walk, run, or even try a new fitness class together. It's a great way to stay accountable and have fun along the way.

4. Set Realistic Goals

Goals are important, but let’s keep them achievable. If you're coming back from a long break or you're new to working out, it’s best to aim for small wins at first. Don’t compare your journey to others. Whether it’s being able to do 10 push-ups or walking an extra mile, celebrate those little victories! They add up, and soon you’ll realise you’re doing more than you thought possible.

Be sure to set both short-term and long-term goals. For example, your short-term goal might be completing a 15-minute workout every other day. Long-term, maybe you’re aiming to run a 5K or gain strength to do a pull-up. No matter what your goal is, keep track of your progress—seeing the results will keep you motivated!

5. Incorporate Strength Training

If you’re over 40 or just looking to feel stronger, don't skip strength training! It’s crucial for maintaining muscle mass and bone density, which naturally decrease as we age. Strength training also boosts metabolism, which helps with weight management.

You don't need to lift heavy weights right off the bat (unless you want to!). Start with body-weight exercises like squats, lunges, and push-ups. Once you feel comfortable, incorporate dumbbells or resistance bands. Aim for strength training at least two to three times a week. It doesn’t have to be an intense session, but trust me, your body will thank you for it!

You might want to try the 30 Day Squat Challenge (great for beginners) or 30 Day Extreme Squat Challenge.

6. Warm Up and Cool Down

This one’s a game-changer! A proper warm-up prepares your body for exercise, and a cool-down helps your muscles recover. Don't skip these parts just to get straight into the workout—it’s a surefire way to avoid injury.

A good warm-up could be light cardio like walking or cycling for 5–10 minutes. Cool down with some gentle stretches or yoga poses, which help reduce muscle tightness and promote flexibility. Trust me, your body will feel better the next day.

7. Don’t Overthink It—Just Move!

Sometimes, we get so caught up in the how and what of working out that it’s easy to get overwhelmed and never even start. It’s simple: just move. Whether you’re taking the stairs, walking your dog, or doing a few minutes of jumping jacks, it all counts.

Don’t worry about having the perfect routine or the trendiest workout gear. Just get moving in whatever way feels good to you. The more you focus on moving rather than perfection, the more consistent you’ll be—and that’s the secret to long-term success!

8. Get Enough Rest

I know, I know—you’re excited to get in shape and work hard. But here’s a pro tip: rest is just as important as exercise. If you’re not giving your body enough time to recover, you might end up feeling fatigued or even get injured. This is especially true as we get older.

Aim for at least one or two rest days a week. Listen to your body—if you feel sore or tired, take a day off. Rest allows your muscles to repair and grow stronger.

9. Hydrate and Fuel Your Body

Hydration and nutrition are key to supporting your workouts. Drink plenty of water throughout the day, especially before, during, and after exercise. Fuel your body with a balanced diet that includes protein, healthy fats, and carbohydrates to keep your energy up.

A small snack with protein after your workout can help with muscle recovery, so don’t skip it. A handful of nuts, a smoothie, or a yogurt cup could do the trick!

10. Be Patient and Stay Consistent

Starting a workout routine—especially if you’re new to it or coming back after a break—can be challenging. But stick with it! Progress might be slow at first, but don’t let that discourage you. If you’re consistent, you’ll notice the changes, and soon enough, you’ll be feeling stronger, more energised, and more confident.

Remember, this is your journey, and every step forward is a win!

Consider doing a fitness challenge to help motivate you to stay consistent.

Tips to Start Working Out A Friendly Guide for Women Over 40 (or Anyone Just Getting Started)

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Health and Fitness: Fitness Tips for Beginners

Starting Your Fitness Journey

Starting out on a new fitness journey isn't easy. How often have you started only to give up after a few days or weeks? I know I'm guilty of this.

So many times I've started out going jogging in the mornings but then given up after the first week when the initial motivation wears off. I manage to come up with excuses for not going. Maybe it rains and so I tell myself I'll just skip today and go tomorrow. Skipping one day can't hurt can it? ... then tomorrow comes and I find another excuse not to go.

How to Start Your Fitness Journey and Get Results

Challenges are your friend.

It can be hard to stay motivated especially in the beginning so have specific goals to reach each day can really help keep you on track. Following a fitness challenge gives you those set number of repetitions or time spent exercising each day.

Doing a challenge means you can often connect with others who are also doing the challenge and this makes it more fun and helps make you more accountable.

You might also like: 30 Day Fitness Challenges for Beginners

Be realistic.

As a beginner you need to be realistic about your capabilities. Whilst there are millions of workouts available for you to pick from, you need to make sure they are suitable for your level of fitness. Not all workouts are beginner friendly.

If you pick a workout that is too hard for your current level of fitness you won't be able to do it and it'll only lead you to feeling discouraged.

Start small and build as you go. You'll be much more likely to continue if you're hitting your goals along the way.

Do a weekly photo check in.

When starting out it might not feel like your making much progress. By doing a weekly photo diary you can compare your current body to the one you started out with.

Sometimes you don't notice the changes as they happen gradually but when you look back at the previous photos you'll be surprised at the progress you're making. A great way to keep track of your before and after.

You might also like: Review: The 30 Day Squat Challenge

Do something you enjoy.

If you like doing something you're much more likely to keep wanting to do it. If running isn't your thing don't do it. Find some fun workout videos to do instead. Dancing can be just as good for cardio and a lot more enjoyable.

Establish a routine.

Anything is better than nothing but setting an exercise schedule can make a huge difference. When is the best time of day for your to exercise? How much time can you dedicate to your workouts? Find out what works best for you and create a routine you can stick to.