Gentle, low-impact exercises to stay fit and healthy

Do you want to get fit but wish there were less strenuous and tedious exercises? Don’t worry because there are many gentle, low-impact exercises in the gym that can make you healthy, fit and relaxed as well. They are fun and easy to do, making them a perfect addition to your daily fitness routine.

“Working out is one of the greatest gifts you can give your body. There are high-impact and low-impact workouts you can do. However, not everyone loves to do high-impact exercises like weight training or contact sports. The good news is there are various low-impact exercises you can try, depending on your lifestyle and fitness level,” says MediCard president Dr. Nicky Montoya.

Here are some recommended low-impact exercises and their health benefits:

Walking. Walking is easy and offers a lot of health benefits. Did you know that a brisk 30-minute walk every day reduces the risk of a stroke by up to 27 percent? This is because walking lowers levels of LDL or bad cholesterol while increases levels of HDL or good cholesterol and helps prevent and control high blood pressure.

Elliptical machine. The elliptical machine can be less stressful for your knees, hips and back, making it safer for those who suffer from bone and joint ailments. When you use the elliptical machine, you can also get an upper and lower body workout at the same time, working the legs, chest, shoulders, back and arms.

Tai Chi. Tai Chi is frequently described as meditation in motion as it promotes serenity through gentle, flowing movements. This gentle form of exercise is perfect if you want to develop proper posture, fight stress and maintain strength, flexibility and balance.

Pilates. Pilates is a type of exercise that improves flexibility, strength, balance and body awareness. It emphasizes proper breathing, correct spinal and pelvic alignment and muscle balance. In Pilates classes, you can opt to perform exercises using your own body weight, or with the help of various equipments like Reformer, a bed-like frame with a flat platform on it; or a trapeze table which helps increase strength, range of motion core strength and stability.

Yoga. By doing the physical poses of yoga, a stronger and more flexible body can be achieved. Yoga allows the mind to be calmer and more focused, thus improving overall health. It provides a means to attune the body and clear the mind. Yoga also increases circulation, slows heart rate and lowers blood pressure.

Try these exercises at the MediCard Lifestyle Center, one of the most convenient fitness and wellness sanctuaries in the metro, Located at the MediCard Lifestyle Center, Surya Fitness and Yoga offers hatha, vinyasa, ashtanga, and basic yoga classes.

MediCard Lifestyle Center also offers a beginner-friendly Pilates class which combines the principles for creating a lean and tone physique with a routine that uses a blend of strength, stretch and stabilization techniques. In addition, the center has a Natural Rejuvenation Clinic for Tai Chi classes and a fitness center for you to fit in walking on a treadmill and working out on the elliptical machine.

Visit MediCard Lifestyle Centre at #51 Paseo De Roxas cor. Sen Gil Puyat Avenue, Makati City or check out their website,, for more information.