Stronger Without the Strain: Low-Impact Exercises for Chronic Pain and Fatigue

Staying active is essential for everyone, but staying active may feel like an uphill battle for individuals with chronic conditions. The Australian Institute of Health and Welfare defines a chronic condition as a long lasting condition with persistent effects—some examples include asthma, arthritis, autoimmune disease, or heart disease.

The good news is: movement doesn’t have to be painful to be effective! Low-impact exercises are known to be gentler on the joints while still allowing you to build strength, improve endurance, and enhance overall well-being. Some of these exercises include yoga and walking.

Ready to feel stronger without the pain? Read on to explore the benefits of low-impact exercises and maybe even adopt some of these safe and effective routines recommended by our own Naluri fitness coaches.

Disclaimer: This article is for informational purposes only and should not be considered medical advice. Please consult a healthcare professional before starting any exercise routines.

Understanding low-impact exercises

Low-impact exercises are movements that minimize stress on the joints, bones, and muscles while still providing significant health benefits. Unlike high-impact activities such as running or jumping, low-impact exercises involve controlled, gentle motions that reduce the risk of injury.

These workouts are particularly beneficial for individuals with chronic pain, joint disorders, or mobility limitations, as they help improve flexibility, strength, and cardiovascular health without causing discomfort.

Despite that, it doesn’t mean that low-impact exercises can’t feel like a high-intensity workout. For example, yoga and pilates mainly focus on slow and controlled movements. If you’re looking to increase the intensity, feel free to throw in some wrist or ankle weights.

Why choose low-impact exercises over high-impact workouts?

To better understand why low-impact exercises are preferable for individuals with chronic conditions, here’s a simple comparison between the exercises:

Other benefits of low-impact exercises include:

• Prevents overeating: Low-impact movements help regulate appetite better
• Lowers cortisol (stress hormone): Low-impact exercises keep cortisol in check, reducing stress-related fat storage
• Boosts endorphins: Creates a calm, happy mood without overstimulation
• Balances insulin sensitivity: Helps manage blood sugar and reduces the risk of Type 2 diabetes.
• Supports thyroid function: Overtraining in high-impact workouts can suppress thyroid hormones, but low-impact exercises maintain hormonal balance

Safe and effective low-impact exercise routines

For individuals with chronic conditions, incorporating a variety of exercises can help target different areas of the body while ensuring safety. Below are some effective low-impact exercise routines:

1. Strength training

   • Bodyweight exercises (e.g., seated leg lifts, wall push-ups)

   • Resistance bands for gentle muscle strengthening

   • Light dumbbell workout routine with controlled movements

2. Cardiovascular exercises
   • Walking at a moderate pace (outdoors or on a treadmill)
   • Swimming or water aerobics for joint-friendly movement
   • Cycling on a stationary or recumbent bike
3. Flexibility and balance workouts
   

   • Gentle stretching routines for mobility

   • Tai Chi or Yoga for balance and relaxation

     
     

Coach’s tips for exercising safely with a chronic condition

While low-impact exercises are generally safe, Naluri Fitness Coach Shasikumar would recommend these best practices to avoid injury:

• Start slow: Gradually increase intensity to avoid overexertion
• Listen to your body: Pay attention to discomfort or fatigue and adjust exercises accordingly
• Take breaks when needed: Rest between sets and exercises to allow your body to recover
• Use proper form: Maintain good posture and technique to prevent strain
• Stay hydrated: Drink water before, during, and after workouts to prevent dehydration

Conclusion

Incorporating low-impact exercises into a daily routine can significantly enhance physical and mental well-being. By choosing gentle yet effective workouts, those with chronic conditions can achieve their fitness goals aligned with their specific health needs.

From weight management to sleep and recovery, our experienced coaches are invested in your health and fitness journey as much as you are. Book a private personalised consultation with a Naluri Fitness Coach and take charge of your physical health today.

Feeling lucky and wondering how you can stand a chance to win up to USD$ 1,200 worth of Lululemon vouchers? Join our May Health Challenge (‘The Vital Flow’) today! Terms and conditions apply.