Move with confidence.
At your pace.

What does low impact mean?

Low-impact exercise usually describes activities where at least one foot remains in contact with the ground, or where movement avoids repeated jumping and hard landings. Walking, stationary cycling and many controlled strength exercises are common examples.

Impact is only one part of exercise difficulty. A low-impact session can still feel challenging because of its pace, duration, resistance or the amount of work performed. A high-impact activity is not automatically unsafe, and a low-impact activity is not automatically right for every person.

Explore different ways to move

There is no single low-impact routine. You can choose activities based on the movement positions, equipment, space and support that work for you.

• Walking: adjust the route, pace and duration to suit your current ability.
• Stationary cycling: use a comfortable resistance and steady pace.
• Seated movement: try controlled marching, knee extensions or upper-body movements from a stable chair.
• Supported standing: use a stable support nearby for movements such as heel raises or side steps.
• Controlled strength: use manageable resistance and a range of motion you can control.

Seated exercise is one option, not a lesser option

Seated movements can make it easier to practise certain upper- and lower-body actions without needing to stand for the whole session. They can also be combined with standing or walking activity where appropriate.

Examples in the Exercisen library include seated knee extension, seated or standing march, and seated shoulder rolls. Choose a stable chair and a position that feels secure. Seated exercise still requires sensible pacing and attention to comfort.

Use support when it helps

A stable chair, wall or fixed rail can provide a point of contact during selected standing exercises. Support may help with confidence and control, but it does not remove the need to choose an appropriate movement or setup.

Keep the support stable and within reach. Avoid relying on lightweight furniture that can slide or tip. If balance is a concern, get individual guidance on suitable exercise options and the environment in which to practise.

Exercise without getting on the floor

A workout does not need to include floor transfers. Standing and seated options can cover many movement patterns, including pushing, pulling, squatting to a comfortable depth, marching and calf raises.

For example, a no-floor session might combine chair sit-to-stands, wall push-ups, supported heel raises and seated marching. Select movements that fit your ability and available equipment rather than forcing a particular exercise into the routine.

Adjust the challenge

You can change exercise difficulty in several ways: use a smaller range of motion, slow the pace, reduce resistance, add support, shorten the session or take longer rests. To increase the challenge later, you might gradually add repetitions, time or resistance.

Change one thing at a time and notice how the movement feels during and after the session. If you experience pain, dizziness, unusual breathlessness or feel unwell, stop and seek appropriate advice.

Build a balanced adaptable routine

A practical week can include comfortable aerobic movement, strength exercises and mobility or movement breaks. The mix depends on your goals, current activity and preferences. The general adult activity guidelines are useful reference points, but they should be approached progressively and adapted to individual circumstances.

If you have a health condition, disability, recent injury or significant balance concern, a qualified health professional can help identify suitable activity and adaptations.

Explore this topic

Go deeper with these practical guides. Each one covers a specific question and links the advice to relevant Exercisen exercises and workouts.