The heat has been particularly brutal this summer in Texas. While I typically work out outside in the summer when temperatures reach triple digits, anything involving excessive exercise is nearly impossible. Over the past few months, I’ve been working on finding the best ways to stay in shape, not overheat, and still stay connected to nature. result? A new love for low-impact exercise.
While you can always beat the heat with an indoor yoga, bar, or cycling class, if you’re looking for a workout you can do at home without coming close to heat stroke—we’ve got you covered. Certified yoga teacher and yoga sculpting instructor Jordan Hana breaks down to us the benefits of keeping your movements low-impact, the best exercises to implement into your weekly routine, and how to do it all safely in the hot weather .
Featured image is from Michelle Nash’s interview with Sanne Vloet.
Jordan Harner
Jordan Hana is the founder and creator of The Arrow Methid, a program that provides fun and energizing fitness classes that challenge the mind and body together through movement. A variety of fun-filled sports include yoga (strength and yin), sculpture and barre. Hana’s certifications include 200 hours E-RYT (Corepower), Yoga Sculpt (Corepower), Barre (Barre Eclipse), Yoga Nidra (Soul & Steady).
What makes exercise low-impact
Low impact is simply a slight (barely) impact on your joints and at least one foot (if not both) connected to the ground. Low-impact exercise slowly increases your heart rate, moves more fluidly, and is gentler on the body. Some low-impact exercises include walking, yoga, Pilates, barre, and swimming.
How low-intensity exercise benefits the body
Low impact exercise is amazing for anyone and everyone. It is generally safer and reduces the risk of injury compared to high-impact sports. Low-impact exercises tend to 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’t want to rest but don’t want to over-rest.
I’m a big fan of 5 low-intensity workouts a week, but I know many of us crave a quick, high-intensity workout. I personally like three days low impact, two days high impact, and two days off. If you want more on your rest days, low-intensity walking is the perfect form of active recovery!
I’m not a doctor, but I sincerely believe that low-impact exercise helps with overall mental health – move slowly, breathe consistently, and enjoy movement – even a simple walk can do that!
Sample exercise program
If you’re looking to incorporate low-intensity exercise into your weekly exercise regimen, Hana’s Typical Weekly Exercise Plan may help get you on track.
Monday: Barre
Tuesday: HIIT (treadmill exercise class)
Wednesday: Yoga
Thursday: HIIT (cycling class)
Friday: Pilates
Hana also usually adds walking to her weekly exercise regimen – usually 2-3 days a week. It helps her get outside and take her two adorable puppies for a walk. Time outside is key, not only for physical health but also for boosting our mental health. Even just a 10-minute walk can do wonders. If you want to avoid the heat, try incorporating an early morning or evening walk into your daily routine.
Hana’s most important takeaway: get in tune with your body and start listening to what it’s telling you. Soreness, injuries, and severe discomfort are telling you that something is going on, and perhaps you need to take a step back from high-intensity exercise. If you’re new to fitness and aren’t sure where to start, low-intensity exercise is definitely your best option. If you go the group fitness route, be sure to let your instructor know you’re new! They love supporting beginners and helping you get the most from your workouts.
Get in tune with your body and start listening to what it is telling you.
Best equipment for low-impact sports
Indeed, the best thing about low-intensity exercise is that you really don’t need much! Your body weight is hands down your best tool for low-intensity exercise.
If you’re looking to expand your fitness equipment repertoire, a yoga mat is perfect for supporting your body so you’re not lying directly on grass or concrete. I always like to include hand weights – for barre or Pilates classes, I recommend 3-5 pounds – an exercise Pilates ball (small, about six inches) and an exercise band. Adding weights, Pilates balls, and bands can allow you to stretch and tone more muscles, but moving slowly during these exercises ensures proper form and reduces the risk of injury. There’s always the option of having a towel to sweat away, music to set the mood, and water to stay hydrated – it’s an absolute must!
Tips for exercising in hot weather
Adding heat (whether outdoors or indoors) increases the stress on your body, which means your body’s temperature will rise. When you lose more fluid during these exercises, it also dehydrates the body, which basically means you’ll tire faster. Your body also can’t cool down quickly, so make sure to breathe well and prioritize recovery and hydration to help support your body during these movements.
My first 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 minerals lost during sweating!
Other tips to consider:
- Wear appropriate clothing. The material is light and thin, sweat-proof, breathable and light in color.
- Know where you are. If you’re new to exercising outdoors (or in hot weather), start slowly and build up gradually. Know your limits and don’t push them if you don’t have to.
- use outdoor sunscreen. Another must!
9 Low-Intensity Exercises Coaches Love
Overall training:
- 30-45 minutes walk. It’s a great way to enjoy the outdoors and work up a sweat without doing anything too strenuous.
- Yoga – practice some Sun A. One of the foundations of Vinyasa Yoga is the Sun Salutation. Sun Salutation A is a series of nine movements synchronized with your breathing to help build balance and strength in subtle ways.
Squat + incline twist
Also known as the “twist squat,” this exercise targets your glutes, quads, and obliques. While no equipment is required to perform this move, you can add a fitness band around your upper calves to increase tension during the squat and open up your glutes.
donkey kick
The donkey kick is a highly glute-focused exercise that also activates the hamstrings and core. This exercise can be done alone or by squeezing an exercise ball between your knees and hamstrings.
plate
While we all fear planks, they target your core and shoulders and are a quick way to build upper body strength. If planks aren’t enough of a burner for you, add slow mountain climbers into your pose.
Bicep Curls to Overhead Shoulder Press
You’ll feel it in your biceps and shoulders with this exercise. This is a great opportunity to use your hand weights (start with lighter weights and then increase) or find water bottles or heavier objects around the house.
Lunges + Overhead Triceps Stretch
Lunges with a tricep stretch do it all—targeting your glutes, quads, and triceps. Complete all reps on the right side before moving to the left side, incorporating hand weights into this exercise.
bird dog
To do this exercise, get on all fours and extend your arms forward, then extend your other leg and squeeze both limbs toward your abs to engage your core, obliques, and glutes.
Pilates 100 seconds
When I think of Pilates, this is the first thing that comes to my mind. Targeting your core, extend your legs diagonally while lying on your back on the mat. Extend your arms at your sides, palms facing down. Swing your arms vigorously, but not higher than your hips. As you move your arms, inhale for five counts and exhale for five counts to complete an exercise. Do this 10 times, five inhales and five exhales, which equals 100.
cobra/locust
One of the core moves of Vinyasa Yoga is the cobra/locust pose. This exercise activates your back and gluteal muscles, squeezing both muscles and lifting your body slightly off the ground.