This Texas summer has been particularly brutal when it comes to heat. I typically spend my summers exercising outdoors in triple-digit temperatures, but few things involve excessive exercise. Over the past few months, I’ve been on a mission to find the best way to stay in shape, not get too hot, and stay connected to nature. The result? A newfound appreciation for low-impact exercise.
You could take in an indoor yoga, barre, or cycling class to beat the heat, but if you’re looking for exercise you can do at home without getting heatstroke, we’re here to help. Certified yoga teacher and Yoga Sculpt instructor Jordan Hannah breaks down the benefits of low-impact movement, the best exercises to incorporate into your weekly routine, and how to do it safely in the heat.
Featured image from Michelle Nash’s interview with Sanne Vloet.
Jordan Hannah
Jordan Hana is the founder and creator of The Arrow Method, a fitness program that offers fun, invigorating fitness classes that holistically train the mind and body through movement. A variety of fun-filled workouts are available, including Yoga (Power & Yin), Sculpt, Barre, and more. Hana’s certifications include 200 Hr E-RYT (Core Power), Yoga Sculpt (Core Power), Barre (Barre Eclipse), and Yoga Nidra (Soul & Steady).
What makes exercise low-impact?
Low impact is when there is light (little or no) impact on your joints and at least one foot (if not both) is on the ground. Low impact exercise gets your heart rate up slowly, makes your movements more fluid and is easier on your body. Examples of low impact exercises include walking, yoga, pilates, barre and swimming.
The physical benefits of low-impact exercise
Low-impact exercises are great for everyone. They’re generally safer and reduce the risk of injury compared to high-impact exercises. Low-impact exercises tend to focus more on flexibility, are great for stability, alignment and balance, and can be used as an active recovery tool for those days when you don’t want to rest, but don’t want to overdo it.
I’m a big fan of five low-intensity workouts per week, but I also know that many people crave shorter, higher-intensity workouts. I personally like to do three days of low-intensity workouts, two days of high-intensity workouts, and two days of rest. If you want to do more exercise on your rest days, low-intensity walking is a great way to do active recovery.
I’m not a doctor, but I truly believe that low-impact exercise can benefit your overall mental health. Move slowly, be mindful of your breathing, and enjoy the movement. Even a simple walk can help.
Sample Training Plan
If you’re looking to incorporate some low-impact exercises into your weekly training plan, Hana’s typical weekly training schedule might be useful.
Monday: Ballet
Tuesday: HIIT (Treadmill Workout Class)
Wednesday: Yoga
Thursday: HIIT (Cycling class)
Friday: Pilates
Hana also incorporates walks into her weekly workout schedule, usually 2-3 days a week. Walks help her get outside and walk her two cute puppies. Spending time outside is important for not only improving your physical health, but also your mental health. Even a 10-minute walk can do wonders. If you want to avoid the heat, try incorporating early morning or evening walks into your routine.
Hana’s biggest tip is to get in tune with your body and start listening to what it’s telling you. Pain, injury, or major discomfort are signs that something is going on and that you should probably take a step back from high-intensity training. If you’re new to fitness and not sure where to start, lower intensity training is definitely the way to go. Also, if you choose the group fitness route, make sure you tell the instructor that you’re a beginner. Instructors are happy to support beginners and help you get the most out of your training.
Get in tune with your body and start listening to what it’s telling you.
The best equipment for low impact exercise
Really, the best thing about low impact workouts is that you don’t need much — your own body weight is arguably the best tool for low impact exercise.
If you’re looking to expand your repertoire of fitness equipment, a yoga mat is a great way to support your body. No need to sit directly on grass or concrete. I always include hand weights (I recommend 3-5 pound weights for barre and pilates classes), a pilates ball for exercises (smaller, about 6 inches), and exercise bands. The addition of weights, pilates balls, and exercise bands helps expand and strengthen muscles, while moving slowly in these exercises ensures proper form and reduces the risk of injury. Always have a towel to wipe away sweat, some music to set a good mood, and water to stay hydrated. You definitely need them!
Tips for exercising in the heat
Adding heat (outdoors or indoors) puts more stress on your body, causing your body temperature to rise. You also lose fluids during these workouts, which causes your body to become dehydrated and basically tire faster. Your body can’t cool down as quickly, so make sure you’re breathing well and prioritizing recovery and hydration to support your body during these workouts.
My top tip: Hydrate, hydrate, hydrate. This is key when exercising in the heat. Adding electrolyte supplements to your water is also a great way to replenish the minerals lost when sweating.
Other tips to consider:
- Please wear appropriate clothing. Lightweight, sweat-resistant, breathable, brightly colored material
- Know where you are. If you’re new to exercising outdoors (or in the heat), start slow and build up gradually — know your limits and don’t push yourself unless you have to.
- use Outdoor sunscreen. Another must-have!
9 Low-Impact Exercises That Trainers Love
Overall training:
- Take a 30-45 minute walk. This is a great way to work up a sweat while still enjoying the outdoors without doing too much strenuous exercise.
- Yoga – Let the Sun A flow slowly. One of the cornerstones of Vinyasa Yoga is Sun Salutation. Sun Salutation A is a sequence of nine movements coordinated with the breath that helps build balance and strength in subtle ways.
Squat + Diagonal Twist
Also known as the “pop squat twist,” this exercise targets your glutes, quads, and obliques. You can do this without any equipment, but wrapping an exercise band around your upper calves will add tension and engage your glutes as you squat.
Donkey kick
Donkey kicks are a great glute-focused exercise that also works your hamstrings and core. You can do this exercise on its own or with an exercise ball placed between your knees and hamstrings.
Board
Everyone hates planks, but they’re a great way to build core and shoulder strength and build upper body strength quickly. If planks aren’t giving you enough of a burn, try adding some slow mountain climbs to the pose.
Bicep curl to overhead shoulder press
You’ll feel the effects on your biceps and shoulders with this exercise, and this is a great time to use hand weights (start with light ones and work your way up), or find a water bottle or heavy object at home.
Lunge + Overhead Tricep Extension
Lunges and triceps extensions target the glutes, quads, and triceps, working them all. Complete all reps on the right side before moving to the left, and incorporate hand weights into this exercise.
Bird Dog
To do this exercise, you start on all fours with your arms extended in front of you and your opposite leg extended, tucking them in towards your stomach to engage your core, obliques and glutes.
Pilates 100
When you think of Pilates, this is the first thing that comes to mind. To work your core, lie on your back on a mat with your legs extended at an angle. Extend your arms at your sides, palms facing down. Swing your arms vigorously, but don’t lift them higher than your waist. As you swing your arms, breathe in for a count of five and out for a count of five to complete one exercise. Do this 10 times, inhale five and exhale five, to get 100.
Cobra/Locust
One of the core movements in Vinyasa Yoga is the Cobra/Locator Pose, an exercise that activates the back and gluteal muscles, tightening both to lift the body slightly off the ground.
