{"id":247870,"date":"2024-07-26T00:40:30","date_gmt":"2024-07-26T00:40:30","guid":{"rendered":"https:\/\/michigandigitalnews.com\/index.php\/2024\/07\/26\/9-low-impact-exercises-a-trainer-swears-by-for-results\/"},"modified":"2025-06-25T17:13:55","modified_gmt":"2025-06-25T17:13:55","slug":"9-low-impact-exercises-a-trainer-swears-by-for-results","status":"publish","type":"post","link":"https:\/\/michigandigitalnews.com\/index.php\/2024\/07\/26\/9-low-impact-exercises-a-trainer-swears-by-for-results\/","title":{"rendered":"9 Low-Impact Exercises a Trainer Swears by for Results"},"content":{"rendered":"

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This summer in Texas has been particularly brutal when it comes to the heat<\/a>. While I usually spend my summers exercising outdoors, with temperatures in the triple digits, anything that involves excessive movement is pretty much off the table. In the past few months, I\u2019ve been on a mission to find the best way to stay in shape<\/a>, not overheat, and still stay connected with nature. The result? A newfound love for low-impact exercises.<\/p>\n

While you can always take an indoor yoga, bar, or cycling class to beat the heat, if you\u2019re looking for exercises you can do at home without nearing heat exhaustion<\/a>\u2014we\u2019ve got you covered. Jordan Hana<\/a>, certified yoga teacher and yoga sculpt instructor, gave us the run-down on the benefits of keeping your movement low-impact, the best exercises to implement into your weekly routine, and how to do it all safely in the heat. <\/p>\n

Featured image from our interview with Sanne Vloet<\/a> by Michelle Nash. <\/em><\/p>\n

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Jordan Hana is the founder & creator of The Arrow Methid\u2014a fitness program that provides fun & invigorating fitness classes that challenge minds and bodies collectively through movement. The joy-filled variety of workouts span across Yoga (power & yin), Sculpt and Barre. Hana\u2019s certifications include 200 Hour E-RYT (Corepower), Yoga Sculpt (Corepower), Barre (Barre Eclipse), Yoga Nidra (Soul & Steady).<\/p>\n<\/div>\n<\/div>\n<\/div>\n

What Makes Exercise Low-Impact<\/h2>\n

Low impact is simply just that\u2014light (little to no) impact on your joints and at least one foot (if not both) connected to the ground. Low-impact exercises increase your heart rate slowly, are more fluid in motion, and are more gentle on the body. A few low-impact exercises include walking, yoga, pilates, barre, and swimming.<\/p>\n

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How Low-Impact Exercise Benefits the Body<\/h2>\n

Low-impact exercise is amazing for anyone and everyone. It\u2019s generally safer and decreases your risk of injury as opposed to high-impact movement. Low-impact exercises tend to place some focus on flexibility, which is great for stability, alignment, and balance and can be used as a form of active recovery on days when you don\u2019t want to rest but don\u2019t want to overdo it.\u00a0<\/p>\n

I am a HUGE fan of low-impact workouts 5 times a week, but I know that many of us are yearning for a quick, high-intensity workout. I personally love three days of low impact, two days of high impact, and two days of rest. If, on a rest day, you want more, a low-impact walk is a perfect form of active recovery!\u00a0<\/p>\n

I\u2019m not a doctor, but I genuinely think that low-impact exercises help with overall mental health\u2014moving slowly, connecting with breath, and enjoying the workout\u2014even a simple walk can do this!<\/p>\n

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Sample Workout Plan<\/h2>\n

If you\u2019re looking to incorporate low-impact exercises into your weekly workout regime, Hana\u2019s typical weekly workout schedule might help you get on track. <\/p>\n

Monday: Barre<\/a><\/h3>\n

Tuesday: HIIT (a treadmill workout class)<\/a><\/h3>\n

Wednesday: Yoga<\/h3>\n

Thursday: HIIT (Cycling\u00a0Class)<\/a><\/h3>\n

Friday: Pilates<\/a><\/h3>\n

Hana typically adds a walk into her weekly workout schedule as well\u2014usually 2-3 days a week. It helps her get outside and take her two adorable pups for a walk. Outside time is key, not only for physical health but for boosting our mental wellness, too. Even just a 10-minute walk<\/a> can do wonders. And if you\u2019re avoiding the heat, try incorporating an early morning or evening walk into your routine.<\/p>\n

Hana\u2019s biggest note: get in tune with your body and start to listen to what it\u2019s telling you. Soreness, injury, and major discomfort are telling you something is going on, and maybe you need to take a step back from the high-intensity workouts. If you\u2019re new to fitness and unsure where to start, more low-impact workouts are definitely the way to go. And if you\u2019re going the group fitness route, always let the instructor\u00a0know you\u2019re new!\u00a0They love supporting beginners and helping you get the most from your workout.<\/p>\n

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Get in tune with your body and start to listen to what it\u2019s telling you.<\/p>\n<\/blockquote>\n

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The Best Equipment for Low-Impact Exercises<\/h2>\n

Truly, the best thing about low-impact workouts is you really don\u2019t need much! Your body weight is hands-down the best tool for low-impact exercises. <\/p>\n

If you\u2019re looking to expand your fitness equipment repertoire, a yoga mat is perfect to support your body so you\u2019re not directly on the grass or concrete. I always like to incorporate hand weights\u2014for a barre or pilates class, I suggest 3-5 pound weights\u2014an exercise pilates ball (small, about six inches), and an exercise band. The addition of weights, pilates ball, and exercise bands allow you to expand and build more muscles, but moving slowly within these exercises ensures proper form and less risk of injury.\u00a0Always the option to have a towel for sweat, music for good vibes, and water to hydrate\u2014a definite MUST!\u00a0<\/p>\n

Tips for Working Out in the Heat<\/h2>\n

Adding heat (whether outdoors or indoors) increases the stress you place on your body, meaning the temperature of your body is increasing. It also dehydrates the body as you lose more fluids during these workouts,\u00a0basically meaning you can fatigue faster. Your body also can\u2019t cool itself as fast, so just make sure to take adequate breaths and prioritize recovery and hydration to help support your body within these workouts.<\/p>\n

My #1 tip: Hydrate, Hydrate, Hydrate\u2014this is key to working out in the heat. Adding an electrolyte supplement to your water is also a great way to replenish the minerals you lose when sweating!\u00a0<\/p>\n

Other tips to think about:<\/h3>\n