9 Low-Impact Exercises to Try This Summer

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Summer calls for movement that feels light, energizing and kind to your body. Whether you’re returning to a routine or looking for a gentler way to stay active in the heat, low-impact exercises are an excellent option. They offer all the benefits without leaving you sore or overheated. Ready to feel good this season? Try these low-impact exercises that are perfect for summer days.

1. Cycling 

There’s something refreshing about feeling the summer breeze as you pedal down a trail or through your neighborhood. Cycling lets you move your body at your own pace while soaking up the outdoors. It supports mobility, reduces symptoms of depression and anxiety, and improves overall mental health.

Do you prefer riding a stationary bike indoors or cruising down a nice, shaded trail? Both are great ways to practice and enjoy sports.

2. Walking

Sometimes, simple is best. Walking is one of the easiest ways to get active. It's especially enjoyable in the early morning or late evening when summer temperatures are milder. Regular walking reduces your risk of heart problems and improves your mood even more than some high-intensity workouts.

Doctors usually advise against intense activities during pregnancy, but walking remains a safe and favored low-impact exercise option.  Wear lightweight, breathable shoes and keep a bottle of water handy — you’ll be surprised how restorative a minute's stroll can feel.

3. Yoga

Yoga is the perfect way to slow down during the summer. This versatile activity boosts muscle strength, flexibility and balance. It combines physical, mental and emotional aspects to foster health and improve overall quality of life. From a spiritual perspective, yoga can help you embrace acceptance to find inner peace and connect with your inner wisdom.

For a refreshing change, consider trying yoga by the pool or on the beach. Whether you're doing a sunrise flow on your balcony or unwinding with some Yin poses by the pool, the exercise meets you where you are.

4. Tai Chi

Tai Chi movements are gentle and the benefits are powerful. This practice boosts lean body mass and supports balance and oxygen intake. It also has a significant positive impact on both physical and mental health.

Try it in a shady garden or quiet park to make the most of your summer setting. You’ll be surprised how grounded and refreshed you feel after your first class.

5. Aqua Fitness

When the sun is shining bright, there's nothing quite like a refreshing workout in the water. Aqua fitness combines the natural resistance of water with gentle, low-impact movements that challenge your body while being easy on your joints. If you're aiming to boost your overall quality of life, they can help alleviate symptoms of depression and reduce stress levels.

Additionally, the social element of group water workout classes brings a fun and connected vibe that enhances long-term well-being and life satisfaction. Since it's so easy on the joints, it’s open to everyone, regardless of age or fitness level. So, whether you decide to join a local pool class or set up a lively session with friends, this is a great sport to do this summer.

6. Kayaking

Kayaking brings strength, calm and scenery together in one smooth stroke. The paddling helps build muscular endurance, especially in your upper body and core. Plus, it’s a great excuse to spend a peaceful afternoon on the water.

Make it a solo escape, or plan a lake day with friends. Just be sure to wear a life vest and check the weather before heading out. Sunscreen with a high SPF helps protect your skin from sunburns — it’s an essential product for long hours on the water.

7. Hiking

Hiking can be low-impact if you choose your trails wisely. Opting for shaded paths with mild slopes is ideal for a summer hike that benefits your body and mind. Spending time in nature has physical, mental and emotional well-being advantages, all while taking in beautiful scenery.

Take a break from your screens and reconnect with the great outdoors. Some useful tips for summer hikes are to bring plenty of water and snacks to keep your energy up and find trails with tree cover or access to rivers so you can cool off.

8. Swimming

Swimming offers all-over toning without a huge impact. It engages your whole body — from your core to your legs and arms — and improves strength, flexibility, and heart health. The cardio workout can even improve your sleep, which is a bonus if summer nights leave you tossing and turning. Mix up your strokes to keep things interesting, or just enjoy floating in the water to ease sore muscles and beat the heat.

Did you know some public schools and community centers provide free swim times or charge based on your income? It’s accessible, fun and very good for your health, so start your summer in the water.

9. Gardening 

Gardening isn’t just a relaxing summer hobby — it’s also a full-body, low-impact workout. It combines aerobic activity, balance, and muscle-strengthening movements through digging, planting and carrying. Women can experience significant health advantages, including lowering blood pressure and cholesterol and a potentially decade-longer lifespan.

Beyond the physical perks, gardening offers powerful mental health benefits. Whether you're tending to a backyard plot or a few balcony plants, it provides therapeutic movement with lasting benefits.

The Importance of Being Active and Benefits of Low-Impact Exercise

Staying active supports your overall health, and low-impact workouts make movement accessible for anyone managing chronic conditions or pain. These exercises improve strength, posture and flexibility while reducing stress like higher-impact activities but without the strain.

Low-impact movements like walking, cycling and swimming boost heart health and improve quality of life. They’re a safe, sustainable way to stay active during summer.

Ready to Move This Summer?

Gentler workouts help you feel strong, balanced and energized while supporting your joints. Whether you’re paddling on a quiet lake or flowing through a yoga session under the sun, these activities fit your summer rhythm. So, lace up, suit up or roll out your mat — however you move, do it for you. Your body will thank you.