4 Low Impact Exercises You Can Do Every Day
Some people love intense workouts with heavy weights and lots of sweat. But that’s not the only way to get a “good workout.”
Low impact exercises are a great way to stay active without putting stress on your joints. They’re suitable for all ages, whether you’re recovering from an injury, managing back pain, or just looking for a daily way to boost your fitness.
Getting active for just 30 minutes each day can lift your mood, improve heart health, and even help fight against type 2 diabetes and high blood pressure.
Here are four simple low impact workouts you can add to your daily routine.
1. Walking: The Easiest Daily Cardio
A brisk 20-minute walk can get your heart pumping, muscles activated, and calories burning. Best of all—you can set the pace.
Try making it a habit to walk after meals, take the stairs instead of the lift, or explore one of Auckland’s many scenic walking tracks.
If walking feels difficult due to posture or lower back pain, chiropractic care can help restore comfortable movement.
2. Biking: A Fun, Joint-Friendly Workout
Have a bicycle sitting in the garage? Now’s the perfect time to dust it off. Cycling is easy on the knees and an excellent way to build stamina.
On average, it takes just four minutes to bike a mile, making it a time-efficient way to stay fit. Start with small weekly mileage goals and build from there.
3. Swimming: Gentle on Joints, Great for Cardio
Swimming is one of the best low impact cardio exercises. The water supports your body, reducing pressure on joints while still giving you a full-body workout.
It’s also ideal for people rehabbing injuries or those who find traditional exercise uncomfortable. Many of our patients find that combining chiropractic adjustments with swimming helps them stay active pain-free.
4. Stretching: Flexibility & Stress Relief
Stretching may not feel like “exercise,” but it plays a huge role in mobility and recovery. A few minutes of stretching in the morning can wake up your body, while evening stretches help you unwind after a long day.
Regular stretching also supports spinal health, especially when paired with chiropractic adjustments to keep your nervous system balanced.
Benefits of Low Impact Workouts
Improves heart and lung function
Supports healthy weight management
Reduces stress and boosts mood
Protects joints and improves flexibility
Helps manage chronic conditions like high blood pressure or type 2 diabetes
FAQs About Low Impact Exercise
What is the best low impact exercise for beginners?
Walking is usually the easiest and safest way to start. You can gradually increase your pace and duration.
Can low impact exercises help with back pain?
Yes—especially when paired with chiropractic care, which improves spinal alignment and mobility, making exercise more comfortable.
Where can I find help in Auckland if exercise feels painful?
Our team at VIP Health in Parnell, Auckland supports patients with back pain, sciatica, and posture-related issues so they can move freely again.
Struggling With Exercise? We Can Help.
Finding even light exercise painful or hard to do? At VIP Health, your trusted Parnell chiropractor, we’ll help balance your spine and nervous system so you can get back to moving comfortably.
👉 Book your appointment today and take the first step towards living the active life you love.
