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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Exercise
Want to stay fit without hurting your knees or back? These low-impact moves build strength, improve mobility, and protect your joints.
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They’re gentle on the knees, hips, and spine, making them perfect for beginners or seniors.
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These exercise help build quad and glute strength without jumping. Keep knees at 90°, back flat against the wall, hold for 30–60 seconds. It is great for people with weak knees.
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This exercise is perfect for improving knee mobility. Just sit straight and lift one leg at a time. It helps strengthens thighs without strain.
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This is a gentle yoga move that stretches your back, neck, and spine; it helps boosts circulation and eases stiffness.
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Just lie on your back, with knees bent, lift hips up and squeeze glutes. This exercise helps strengthen the core, back, and lower body. It works best for posture correction & lower back relief.
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No jumping, just march at a place, with no pressure on joints, it keeps heart rate up and improves circulation and is ideal for warm-ups.
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This exercise helps strengthen shoulders, arms, and upper back using a light resistance band. It also protects joints and improves posture.
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It is slow, controlled movements that improve balance and joint flexibility, it also helps calms the nervous system, making one feel relaxed.
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All these exercises focus on the move without pain. You don’t need to go hard to get strong. These low-impact exercises can improve strength, mobility, and joint health, without hurting your body.
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