Low-Impact Exercise: The Perfect Start for Moms of All Sizes
When it comes to fitness, the most important thing is to just get moving! For moms of all sizes, low-impact exercise is an excellent entry point. It’s gentle on the joints, safer for beginners, and helpful for anyone recovering from injuries or dealing with pelvic floor dysfunction such as prolapse or leaking. Let’s break down why low-impact exercise is such a valuable part of your fitness journey, how to do it effectively, and why it’s the ideal starting place for moms aiming to get active at any size.
Why Low-Impact Exercise is a Smart Choice
Low-impact workouts focus on keeping one foot on the ground at all times (no jumping!) and that means less stress on your joints, core, and pelvic floor. They’re perfect for beginners, moms returning to fitness after childbirth, and anyone managing pain or injury. These exercises allow you to build a strong foundation, improve cardiovascular health, and increase strength without putting your body at risk.
The Differences Between Low-Impact and High-Impact
High-impact exercise involves activities that require both feet to leave the ground, like running, jumping, or burpees. While these exercises can be fantastic for boosting fitness levels, they are best suited for those with an established fitness foundation. Jumping into high-impact workouts too soon can lead to injuries, burnout, or pelvic floor symptoms, such as pain or leaking. When training new clients, we work to prepare your body for more intense movements by starting with low-impact exercises and specifically, strength training.
Tips for Low-Impact Exercise
If you’re ready to get started with low-impact workouts, here are some helpful tips to keep you motivated and moving safely:
1. Walk Before You Run
Walking is one of the simplest and most effective low-impact exercises out there. It’s easy to fit into a busy mom schedule and can be done almost anywhere. Start with a 10-15 minute walk and gradually increase your duration as you build stamina. You can also take your walk to trails or spaces with hills for an extra challenge!
2. Strength Training is Key
Low-impact doesn’t mean low results. Weight training is a form of low impact exercise and one of the best ways to build strength, improve metabolism, and support pelvic health without the risk of high-impact injury. Start with bodyweight exercises, resistance bands, or dumbbells to build a strong foundation. Remember, getting stronger helps make high-impact movements easier down the road.
And if you remember ANYTHING that I tell you: Breathe. Breathe through every movement- your pelvic floor will thank you!
3. Invest in a Fitness Professional
One of the best things you can do for your fitness journey is to work with a certified trainer who understands your body’s unique needs. A professional can guide you through proper exercise techniques, help you avoid injury, and teach you how to progress safely toward your fitness goals. If this is something you want to explore, book a free 15 minute consult.
4. Listen to Your Body
Your body knows best. If you experience pain, fatigue, or pelvic floor symptoms (like leaking or pressure), it’s a sign to slow down and stick to low-impact movements. Give yourself grace as you build strength, and don’t rush into high-intensity workouts. If you experience pelvic floor symptoms, book a consult with your pelvic physiotherapist right away!
The Benefits of Low-Impact Exercise for Moms
Low-impact exercise offers numerous benefits beyond getting your body moving. It can help reduce stress, increase energy levels, and improve your overall mood—so important for busy moms. Additionally, by focusing on these gentle movements, you give your core and pelvic floor a chance to heal and get stronger, laying the foundation for future fitness progress.
Ready to Get Started?
Whether you’re just beginning your fitness journey or looking for ways to stay active at any size, low-impact exercise is the perfect place to start. You don’t need to jump into the deep end to make progress; consistency and gradual growth are the keys to sustainable fitness.
Ready to take the first step? Download my free Get Fit Guide today! It’s packed with practical tips and workouts designed to help you get active at any size—safely and confidently.
