Walking is a low-impact exercise that is accessible to most people. Start with short, manageable distances and gradually increase the duration and intensity as your fitness level improves.
Swimming and water aerobics provide an excellent, joint-friendly workout. The buoyancy of the water reduces the impact on your joints, making it easier to move and exercise.
Riding a bike is a low-impact exercise that can be both enjoyable and effective. You can start with a stationary bike if you're not comfortable on the road or trails.
If mobility is a concern, consider chair exercises. These can be done while seated and include leg lifts, seated marches, and seated leg extensions.
Bodyweight exercises like squats, modified push-ups, and wall sits can be adapted to your fitness level. You can start with easier variations and gradually progress to more challenging versions as you get stronger.
Yoga is an excellent choice for improving flexibility and balance. Many yoga classes and online resources offer beginner-friendly sessions that cater to various fitness levels.
Strength training is essential for increasing muscle mass, which can boost metabolism and aid in weight loss. You can start with resistance bands, light dumbbells, or even your body weight for exercises like squats, lunges, and modified planks.
For individuals who may struggle with mobility or standing for extended periods, seated cardio exercises can provide an effective workout. These can include seated leg lifts, seated marches, or pedaling on a stationary bike while seated.