Gentle but Effective Exercise

The Centers for Disease Control and Prevention recommends that adults participate in 75 to 150 minutes of aerobic activity weekly in addition to muscle strengthening. The higher the intensity of the workout, the fewer minutes needed to reap the physical benefits of exercise. However, some people are not able to exercise vigorously due to health conditions or joint pain. This doesn't mean you are off the hook. Several kinds of gentle but effective exercise can help you maintain strength and mobility. Discuss your individual needs with your doctor to figure out what form of activity is right for you.

Aerobic

• Aerobic exercise elevates your heart rate over a sustained period. While you may associate aerobic exercise with running, playing sports and participating in activities of high intensity, gentle or low-impact physical activity can also be aerobic. Swimming, riding a stationary bike or biking outdoors on a level surface, using a step machine and walking are all forms of exercise that do not place undue stress on your joints. You can still work hard enough to break a sweat and burn some calories, but your joints will not complain. Complete aerobic exercise activities for 30 minutes a day, five days a week. If you need to, you can break it up into 10-minute activities more frequently throughout the day.

Flexibility

• Flexibility exercises are effective for maintaining healthy joints and range of motion, which in turn helps you remain mobile and independent. Stretching is the most common way to increase flexibility and is as low-impact as you need it to be. Stretch without bouncing only until you feel a "pull" in your muscles, never to the point of pain. Do flexibility exercises daily if possible to maintain normal range of motion.

Water

• Exercise in the water if dry-land activities are too hard on your joints. The buoyancy of water makes everything gentler and easier. Working out in the pool adds resistance to regular stretching and can double as a strength-training exercise. Easy water exercises for the lower body can include leg lifts while leaning against the pool wall or walking from one end of the shallow end to the other. Examples of upper-body water exercises are arm circles and biceps curls with or without hand weights.

Balance and Function

• Balance and functional exercises are low to no-impact and very gentle. Balance exercises range from supporting yourself with the back of a chair while you balance on one leg to the intricate poses of yoga and tai chi, which incorporate slow stretching with muscle toning and balance and can help prevent falls. Yoga has the added benefit of using props -- pillows, blankets, blocks and straps -- to support your body's natural limitations without adding stress or discomfort. Functional exercises are activities that may be difficult to perform due to illness or injury, and include getting up out of a chair or going up and down the stairs. Do these exercises daily, weekly or as directed by your health care provider to improve mobility.