Feel Good Fitness: Simple Workouts to Keep You Moving
- Tria Health
- Jul 16
- 3 min read
Moving in ways that are gentle on your joints not only feels better, it sets you up for a lifetime of good health. Low-impact exercises support heart health, balance and muscle strength, and lifts your mood in a gentle, sustainable way. Whether you’re recovering from injury, managing discomfort, or creating a balanced routine, these five workouts are not only safe, but easy and effective workouts to sneak into your routine.
Brisk Walking
How It Helps: Walking at a brisk pace elevates your heart rate, boosts circulation, and uplifts your spirits. Studies show that consistent brisk walking reduces the risk of heart problems and serious diseases, while improving mood and energy (Harvard 2023).
Where to Begin: Start with 10 minutes of brisk walking at a pace that leaves you slightly breathy but conversational. Aim for 3-5 sessions per week. When that feels natural, try adding short bursts of speed. An example could be fast walking for 2 minutes, then slower for 2 minutes, and try to repeat that process for about 10-20 minutes total. Also, don’t forget to track your progress, even the smallest time increases make a difference. And recognizing your improvements is the best motivator!
Water-Based Exercise
How It Helps: Submerged movement makes your body feel lighter and reduces pressure on joints. Research shows people with knee or hip pain experienced less discomfort and greater mobility after regular aquatic workouts, with fewer flare-ups than traditional land workouts (Azizi et al. 2019).
Where to Begin: Depending on your preference, either find a warm-water class (like hydrotherapy or aqua aerobics) or your local pool of choice. Try to aim for two 30-minute sessions per week. Focus on walking, leg lifts, knee bends, or light resistance moves in waist deep water. Don’t worry about intensity, keep your body supported and move smoothly with the rhythm of the water for the best results!
Tai Chi
How It Helps: Tai Chi is gentle, mindful movement paired with breathing exercises. A recent study found it lowered blood pressure more than standard aerobic exercise, thanks to its calming, rhythmic nature (Wang et al. 2022). It also enhances balance and reduces stress, which is ideal for feeling centered and strong.
Where to Begin: Start with a beginner sequence. Many programs offer a 24 move Yang style that takes about 30-45 minutes. Practice 2-4 times weekly, focusing on flowing transitions and steady breathing. It’s not about speed, it’s about flow, alignment, and calm presence.
Cycling
How It Helps: Cycling builds leg strength, improves circulation, and supports joint health, all without the shock from running or jumping. It’s widely used in rehab because it’s safe for knees and hips while boosting aerobic capacity.
Where to Begin: Depending on your preference, use a stationary or outdoor bike. Warm up with a gentle pace for 3-5 minutes, then pedal comfortably for 15-20 minutes, around 2-4 times a week. But make sure to listen to your body. That means if you feel strain, ease up! You can gradually add a few minutes or increase resistance over time.
Pilates & Gentle Strength Work
How It Helps: Targeted strength training supports muscles around your joints, reducing pain and enhancing stability. Simple body weight moves like bridges and squats strengthen core, glutes, and thighs, improving posture and movement.
Where to Begin: Pick a beginner-friendly routine about 20-30 minutes long, two times weekly. Use moves like glute bridges, gentle squats, and basic Pilates core exercises. Focus on smooth control, good form, and breathing. No weights needed!
How Much Movement?
Experts recommend 75-150 minutes of moderate activity each week, but even short daily sessions add up strain‑free. Your aim can be flexible: it’s about consistency and kindness to your body.
How Tria Can Help
You don’t have to take on your health goals alone. Especially when building new routines, staying active, and listening to your body feel overwhelming. At Tria Health, we know that managing conditions like high blood pressure, diabetes, or joint pain isn’t just about numbers, it’s about finding movement and habits that work for your life. If Tria Health is part of your healthcare benefits, you have access to personalized, one-on-one support from clinical pharmacists who take the time to understand your unique needs. Also, if you are enrolled in our Choose to Lose program, you can work directly with a health coach to set attainable goals and create lasting lifestyle changes. Together we’ll create a plan that helps you feel confident, supported, and ready to move forward at your own pace.
Questions?
You can always contact the Tria Health Desk at 913-322-8456 for questions about your medications or overall health.
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