This summer in Texas has been particularly hot. I usually exercise outdoors in the summer, but with temperatures in the triple digits, any kind of intense exercise is nearly impossible. Over the past few months, I’ve been trying to figure out the best way to stay in shape and connect with nature without overheating. The result? A newfound love for low-impact exercise.
You can take an indoor yoga, barre or cycling class to beat the heat, but if you’re looking for a workout you can do at home, heatstroke—We’re here to help. Jordan oneA certified yoga instructor and Yoga Sculpt instructor, he explains the benefits of low-impact movements, the best exercises to incorporate into your weekly routine, and how to exercise safely in the heat.
Representative image from Michelle Nash’s interview with Sanne Vloet.
Jordan one
Jordan Hana is the founder and creator of The Arrow Method. This fitness program offers fun and energizing fitness classes that challenge both mind and body through movement. The fun-filled workouts span Yoga (Power & In), Sculpt, and Barre. Hana’s certifications include 200 Hour E-RYT (Core Power), Yoga Sculpt (Core Power), Barre (Barre Eclipse), and Yoga Nidra (Soul & Steady).
Making exercise low-intensity
Low-impact simply means that there is light (or little or no) impact on the joints and at least one foot (or both feet) is connected to the ground. Low-impact exercises increase the heart rate slowly, are more fluid in movement, and are gentler on the body. Low-impact exercises include walking, yoga, Pilates, barre, and swimming.
How Low-Intensity Exercise Benefits Your Body
Low-intensity exercise is amazing for everyone. It is generally safer and reduces the risk of injury compared to high-intensity exercise. Low-intensity exercise tends to focus on flexibility, which is good 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 overdo it.
I really like low-intensity workouts 5 times a week, but I know a lot of people crave fast, high-intensity workouts. I personally like 3 days of low-intensity workouts, 2 days of high-intensity workouts, and 2 days off. If you want more on your off days, low-intensity walking is the perfect form of active recovery!
I’m not a doctor, but I truly believe that low-impact exercise can help your overall mental health. Move slowly, breathe, and enjoy the exercise. Even a simple walk can do the trick!
Sample Workout Plan
If you want to include low-intensity exercise in your weekly workout routine, one typical weekly workout schedule may help.
monday: Bare
tuesday: HIIT (Treadmill Exercise Class)
Wednesday: Yoga
thursday: HIIT (cycling class)
Friday: Pilates
One is to add walking to her usual weekly exercise schedule, usually two to three days a week. It helps her get outside and walk her two lovely dogs. Spending time outside is important not only for physical health but also for mental health. 10 minutes walk It can work miracles. And if you’re trying to avoid the heat, try incorporating an early morning or evening walk into your routine.
Hana’s most important note: Be in tune with your body and listen to what it’s telling you. Pain, injury, and severe discomfort are all signs that something is going on and that you may need to take a step back from high-intensity exercise. If you’re new to fitness and not sure where to start, low-impact exercise is definitely a good option. And if you choose the group fitness route, always let your instructor know that you’re new! They love supporting beginners and helping you get the most out of your workouts.
Listen to your body and hear what it is telling you.
Best Equipment for Low Intensity Workouts
Seriously, the best thing about low-intensity exercise is that you don’t really need much! Bodyweight is the best tool for low-intensity exercise.
If you want to expand your fitness equipment repertoire, a yoga mat is perfect for supporting your body without directly touching the grass or concrete. I always like to incorporate hand weights. For barre or Pilates classes, I suggest 3-5 pound weights, an exercise Pilates ball (small, about 6 inches), and an exercise band. Adding weights, a Pilates ball, or an exercise band will help you expand and build more muscle, but moving slowly within these exercises will help you maintain proper form and reduce the risk of injury. Always have a towel on hand to sweat, music to keep you in the mood, and water to keep you hydrated. It’s a must!
Tips for Exercising in the Heat
Adding heat (whether outdoors or indoors) increases the stress on your body, which increases your body temperature. You also lose more fluids during these workouts, which dehydrates your body and basically makes you tired faster. Your body can’t cool down that fast either, so support your body during these workouts by breathing well and prioritizing recovery and hydration.
Tip #1: Hydrate, hydrate, hydrate—this is important when exercising in the heat. Adding electrolyte supplements to your water is also a great way to replenish the minerals you lose when you sweat!
Other tips to consider:
- Please wear appropriate clothing. Lightweight, sweat-resistant, breathable, brightly colored material
- Find out where you are. If you are new to exercising outdoors (or in the heat), start slowly and build up over time. Know your limits and don’t push yourself unless you absolutely have to.
- use Outdoor sunscreen. A must do!
9 Low-Intensity Workouts That Trainers Love
Overall workout:
- Take a walk for 30 to 45 minutes. This is a great way to enjoy the outdoors and work up a sweat without having to do too much strenuous work.
- Yoga—Let the Sun A flow. One of the foundations of Vinyasa Yoga is Sun worship. Sun Salutation A is a series of nine movements synchronized with the breath that help to subtly develop balance and strength.
Squat + Oblique Twist
Also known as the ‘Pop Squat Twist’, this exercise targets the glutes, quads, and side muscles. You can do it without equipment, but you can add an exercise band to the upper calves to increase tension and engage the glutes during the squat.
Donkey Kick
Donkey kicks are a hip-focused exercise that also activates the hamstrings and core. This exercise can be done alone or with an exercise ball between your knees and hamstrings.
plank
We all dread the plank, but it targets your core and shoulders and is a quick way to build upper body strength. If the plank alone isn’t enough, add the slow mountain climber to your routine.
Bicep Curl to Overhead Shoulder Press
You will feel your biceps and shoulders with this exercise. This is a good opportunity to use hand weights (start low and work your way up) or find a water bottle or something heavier around the house.
Lunge + Overhead Triceps Extension
The triceps extension lunge does it all. It targets the glutes, quads, and triceps. Complete all reps on the right side before moving to the left, and incorporate hand weights into this exercise.
Birddog
This exercise strengthens the torso, sides, and glutes by standing on all fours with your arms out in front of you, then extending the opposite leg and squeezing both legs toward your stomach.
Pilates 100s
When you think of Pilates, this is the first thing that comes to mind. Target your core, lie on your back on a mat with your legs extended diagonally. Extend your arms out to the sides with your palms facing down. Pump your arms vigorously, but don’t lift them higher than your hips. Inhale for 5 seconds and exhale for 5 seconds while pumping your arms, and you’ve completed one exercise. Inhale for 5 seconds and exhale for 5 seconds, and you’ll do 100.
Cobra/Locust
One of the core poses of Vinyasa Yoga is the Cobra/Locust Pose. This exercise activates the back and glutes, squeezing both muscles together to lift the body slightly off the floor.
