5 LOW IMPACT EXERCISES
True longevity is ultimately measured by the richness of the life you experience. Staying strong, flexible, and balanced allows you to fully embrace the lifestyle you love. Whether you’re strolling the shoreline at sunrise, paddleboarding through glassy mangroves, or simply keeping pace with friends and family, maintaining your mobility and strength is essential to enjoying every moment with confidence and ease.
Everyone’s wellness journey looks different. Some people dream of running a marathon, pushing their endurance to new heights. Others focus on longevity and the ability to move gracefully, without discomfort, well into the future.
My personal routine blends both inspiration and intention. I start each morning on my Peloton bike watching educational videos. On the weekends I spend countless hours tending to my garden (BONUS: rumor has it, gardening can increase your life span by 5-10 years). I’ve also proudly participated in the MS 150 multiple times.
Nourishing your body with healthy, thoughtful meals and committing to consistent, functional movement are the keys to staying strong for a lifetime.
The most powerful way to support your longevity is through simple, intentional exercises that strengthen the muscles you rely on every single day. These movements are practical, low impact, and incredibly effective. Standing from a chair at your favorite waterfront café, stepping aboard a yacht with ease, carrying a beautifully packed cooler to the beach, or bending to set a picnic beneath swaying palms all feel smoother, more controlled, and effortlessly elegant. You do not need elaborate equipment or hours carved out of your schedule. What you need is consistency, mindful form, and a willingness to begin exactly where you are.
By incorporating and committing to exercises that target your core, legs, balance, and flexibility, you will begin to feel the shift almost immediately. Tasks that once felt tiring become fluid and natural. A brisk walk along the boardwalk, lifting a paddleboard, or enjoying an unhurried evening stroll feels lighter, more enjoyable, and more aligned with the luxurious, active lifestyle you deserve. Staying active elevates your mood, sharpens your focus, and enhances every social outing, family adventure, and community event.
I’ve included a selection of simple, low impact exercises from my daily routine that strengthen your body, improve mobility, and improve your overall well-being. Each movement mirrors motions you use every day, bringing immediate, practical benefits. This is your invitation to feel stronger, move better, and live more fully, with a sense of vitality that improves every part of your life.
Gentle Flexibility & Core Strength
Lengthens tight hamstrings, loosens the lower back, and improves spinal mobility. Promotes circulation and relieves stress.
How to do it:
Stand with your feet hip-width apart and soften your knees. Hinge at the hips and fold forward, allowing your head, neck, and arms to hang naturally. Breathe deeply and let gravity do the work as your spine gently decompresses. To rise, engage your core and roll up slowly, stacking your vertebrae one at a time.
Reps:
Hold the stretch for 20–30 seconds, repeat 2–3 times. As flexibility improves, extend the hold to 45–60 seconds. Gently straighten legs for a deeper stretch.
Stretch Back, Chest & Shoulders
This pose encourages better posture, improves shoulder mobility, and the upper body, helping you move with ease and confidence.
How to do it:
Sit with your spine long. Lift your right arm overhead, bend the elbow, and allow your hand to reach down your back. Bring your left arm behind you, bending at the elbow so the hands move toward one another. Keep your chest lifted and breathe deeply. Switch arms to balance both sides.
Reps:
Hold for 20–30 seconds per side, repeat 2 times. As flexibility improves, extend each hold to 45–60 seconds and work toward a full hand clasp for a deeper shoulder-opening stretch.
Strength For A Confident Posture
Strengthen the arms, shoulders, and spine while opening the chest.
How to do it:
Begin lying face down with your legs extended and the tops of your feet pressing into the floor. Place your hands beneath your shoulders and gently straighten your arms, lifting your chest while keeping your hips hovering just above the ground.
Reps:
Hold for 15–20 seconds, repeat 2–3 times. As strength and flexibility improve, increase the hold to 30 seconds and focus on deeper chest expansion and stronger core engagement.
Core Strength for Posture and Poise
A full-body posture that strengthens the core, hip flexors, and spine while improving balance and posture. This pose enhances your ability to move with confidence in everyday activities.
How to do it:
Sit on the floor with your knees bent and feet flat. Lean back slightly, keeping your spine straight, and lift your feet off the ground. Engage your core, lengthen through your spine, and hold.
Reps:
Start by holding for 15–20 seconds, gradually increasing to 45–60 seconds as strength and balance improve. Repeat 2–3 times.
Strong Hips for Independence and Movement
Strengthen the glutes, hamstrings, and lower back while improving hip flexibility and core stability.
How to do it:
Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Press into your heels and lift your hips toward the ceiling. Extend one leg straight toward the sky, keeping your hips level. Engage glutes and core, holding the lift with control. Lower your hips back down and switch legs.
Reps:
Begin with 5–8 repetitions per leg, holding each lift for 15–20 seconds. Gradually increase to 10–12 repetitions and 30–40 seconds as strength and flexibility improve.
