10 Best Low-Impact Workouts

Canoeing/Kayaking: Paddling a boat burns calories and strengthens your upper body—and allows you to take in the great scenery around you (what could be better!). What I love about paddling boats, too: you can do it with other people. We kayak every summer as a family because it gets our bodies moving and we’re able to spend quality time together. Definitely try it if you haven’t already! (But if you have shoulder problems, it’s better to skip this and opt for a different low-impact workout that doesn’t focus on the shoulders and arms.)

Golf: Golf is the perfect mind-body game; you’re working your body and helping to keep your mind sharp by strategizing your next swing. But to make this a super-effective workout: Skip the golf cart and walk the entire 18 holes. Carry your bag, too, and you’re helping to build upper-body strength (but try a two-strap bag attachment, rather than a single strap, to evenly distribute the bag weight, preventing back and shoulder pain). One other way to make golf an even more effective workout: use your wait time efficiently. Do stretches, yoga moves, and/or even a few pushups if you’re motivated!

In-line skating: I know what you’re probably thinking: In-line skating? That’s for kids! But nothing could be further from the truth: In-line skating can be done by adults and kids alike. You get the same great aerobic benefits as running, but without the pounding impact on your joints. It also helps improve your balance. Plus, it gives your legs one heck of a workout; do this regularly, and you’ll notice the muscles on your legs getting stronger. The only caveat: you must wear a helmet and protective gear that includes kneepads and wrist guards: one serious fall (which could be caused by someone other than yourself) and you could be looking at broken bones.

Tai chi: This ancient Chinese exercise—which involves gentle movements that “flow” into each other—helps increase flexibility and balance and reduces stress, but one thing it won’t do is burn a lot of calories. But if you’re looking for an extremely gentle and meditative workout (tai chi is often called a “moving meditation”) that can be done anywhere—alone or in a group—this form of movement may be right for you. Look for local listings near you as many groups offer outdoor workouts—often in the early morning or at sunset.

Walking: I’ve come to love walking because you can do it anywhere. Leave a pair of sneakers at work—and get out on your lunch hour. (Experts say that walking after eating helps with digestion.) Get up early and go out for a meditative walk before starting your day. And now that the weather is getting nicer, head to a park and try hiking off trail to change up your pace.

In fact, when it comes to walking, it’s your pace that determines how intense your workout is. Keep it easy, and walk slowly. But challenge yourself by: pumping your arms and walking faster, doubling your walking time from, say, 20 minutes to 40 minutes, and/or trying walking intervals (where you walk quickly for a brief period and then slow back down to your normal pace—and keep repeating for the remainder of your walk). You can even try walking up and down steps, like those famous outdoor stairs in Santa Monica, to burn more calories, strengthen your leg muscles, and build bone.

But one tip to keep in mind: you need the right shoes if you’re going to walk more. Any old shoes are fine once or twice, but a well-fitting pair of sneakers will help cushion your foot properly and give you the support you need. Not having the proper support can trigger foot and knee pain.