Gentle workouts, big results

I’ve always assumed I needed to push myself as hard as possible to get a good cardiovascular workout. But surprisingly, this is not the case. Even activities that don’t dramatically raise your heart rate can support heart health by reducing the time you spend sitting and encouraging you to move regularly.

Believing fitness has to be intense to be effective can actually create barriers to staying healthy: People may avoid exercising altogether, thinking that unless they go all out there’s no point. But sometimes doing a milder form of exercise for a shorter time is a more realistic goal. In fact, if you’re managing high blood pressure or cholesterol, chronic conditions or mobility challenges — or recovering from an accident, illness or childbirth — a gentle workout may be ideal.

Whether you’re new to exercise, returning after a break or squeezing it into a busy day, we’re here to answer your questions and help you get the health benefits of gentle workouts.

Can you improve your heart health without intense or sweaty workouts?

Yes! Gentle workouts can deliver big heart- and brain-health benefits, and exercise doesn’t have to be sweaty or punishing to be powerful. As Winnipeg-based health and wellness coach, personal trainer and cardiac rehab expert Michelle O’Brien explains, “sweating is our body’s natural temperature regulator, and some people are biologically designed to sweat more than others.” In other words, sweating is not a marker of how hard you’re working out.

Do gentle workouts really count as “cardio”?

Yes again! Any movement is better than none. The fitness industry acknowledges gentle exercise as “Zone 2 cardio”: low-intensity aerobic exercise that can benefit both your heart and your brain. You know you’re in Zone 2 if you can still speak in full sentences but your breathing is deeper than at rest.

How much exercise do I need, if I’m doing lighter workouts?

Canadian health guidelines recommend that adults engage in moderate-to-vigorous aerobic exercise for 150 minutes per week. And you can break that down as needed to align with your fitness level, schedule and state of health. “Even walking for five or 10 minutes at a time can go towards the 150-minute guideline,” O’Brien says. 

What activities count as gentle exercise?

Light or gentle activities can include:

• slow or relaxed walking
• stretching
• yoga
• tai chi
• swimming
• and slow dancing. 

In fact, anything that keeps you moving more often during the day is helpful. Activities that you may not always think of as exercise, such as light housework, gardening, shovelling and mowing the lawn are also great ways to keep your body moving and contribute to the 150 minutes.

How can I stay motivated to move every day?

It’s important to find exercise you enjoy doing because then you’re more likely to keep it up. Maybe you don’t like going to the gym or walking on a treadmill, but you do love to walk outside, salsa dance and swim. Then do those activities, O’Brien says. “If there’s a certain way you like to move your body, you’re more likely to acquire a lifestyle habit you can maintain in the long term.”

How exactly is low intensity exercise good for my body?

It can improve blood flow, help prevent muscle loss, and prevent injuries and falls.

How does gentle activity benefit my heart?

Low-intensity movement helps the heart in these meaningful ways:  

• improves circulation by stimulating blood flow throughout the body, which reduces strain on the heart over time 
• helps manage risk factors like blood pressure, blood sugar and cholesterol levels — especially when it replaces long periods of sitting.

How do gentle workouts support brain health?

Gentle workouts are also good for your cognitive function and emotional well-being, providing these benefits:  

• delivering oxygen rich blood to the brain which improves blood flow and blood circulation, supporting memory, cognitive ability and overall brain function 
• improving your mood by helping to reduce stress and anxiety  
• protecting against dementia and cognitive decline 
• improving the quality of your sleep, which is essential for focusing, remembering things and regulating emotions.

What are easy ways to fit movement into a busy day?

Some gentle exercise you can get simply by being more strategic with your time, says O’Brien. “Park further from where you need to go, take the stairs rather than the escalator or elevator, and use every minute more wisely,” she says. Waiting for a flight? Walk around the airport instead of sitting until it’s your time to board. Need something in the basement? Don’t ask someone else to get it. Get it yourself! Even grocery shopping at a large box store will get you moving.

The bottom line is that any movement is better than sitting, and all movement is good for you, even in small amounts. So take that walk or add a few stretches to your daily routine. Chances are you’ll feel better after.

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