Try This 30-Day, Low-Impact Workout Plan

The majority of American woman — 60 percent — do not get the recommended amount of exercise. More than 25 percent of women are not active at all, according to the U.S. Department of Health and Human Services. Simply put, many women are not getting the physical activity that provides numerous health benefits and allows them to work better, play harder and rest easier.

If you’ve fallen off the regular workout wagon or want to get back into the groove of exercising, follow this 30-day plan. It’s full of low-impact exercises that won’t aggravate your vascular system. You can do this plan at home or in the gym to become more active.

Monday

• Five minutes of dynamic stretching: It’s stretching with a bit more punch. Dynamic stretching elevates your heart rate and warms you up through movement so you’re not straining cold muscles. Instead of stretching your hamstrings standing still, extend your right arm straight from your body and swing your right leg up to meet it. Repeat the process with your left arm and leg, stretching comfortably. Continue this by walking the length of a room. Stretch your shoulders, arms and back by tossing a few punches and a few uppercuts. Swing arms side to side. Stretch using controlled movements.

• 30 minutes of yoga: Yoga not only helps manage stress, but it also helps you focus on healthy breathing patterns to focus your mind and body and refuel your energy tank. Find yoga that works best for you. Many yogis have YouTube channels, DVDs or books with which you can follow along.

Tuesday

• Core workout: Lie on your back and bring your knees to a folded position in the air. Fold hands behind your head for support, elbows out. Pedal legs for 30 seconds as if you’re riding a bicycle. Repeat twice. Bump the effort up a notch by crossing your elbows over to the opposite knee by bringing your left knee up and right elbow over, etc. Engage your core and back by holding a plank for 60 seconds or lie on your stomach and bring your legs, chest and arms off the ground, holding for 5 seconds and repeating. 

• 20–30 minutes of cardio: You could do a dance cardio workout video or take a brisk walk outside or on a treadmill with an incline. An elliptical machine is also a great option.

Wednesday

• Lower-body workout: You’re going to do 20 of each exercise, completing the circuit 4 times:

• Start with squats, keeping feet shoulder-width apart and knees behind your toes. Squat to 90 degrees or lower, whichever is most comfortable on your joints.

• Next up is the squat and shuffle. Start in your squat position and use your left leg to step to the side twice. Let your body follow each side step, dipping low as your right leg follows. Then step twice to the right.

• The third exercise is a plank and climb. Place your palms and feet on the ground with your body parallel to the floor. Bring your right leg to your chest, then your left leg as if you are climbing. Do this as quickly as your body will allow. 

• Finally, complete high-knee raises at a brisk pace. This will get your heart pumping. Stand with your palms down at waist level. Quickly raise your right knee to meet your right hand, then your left knee.

Thursday

• Upper-body workout: Knock out 20 pushups. Modify if you need by resting your knees on the ground. Then, grab a chair — no wheels! — for triceps dips. Place the chair behind you and rest your palms on the seat, shoulder-width apart. Bring your knees to a 90-degree angle. Use your arms to bring your body up and down 20 times. Then do another round of pushups and tricep dips.

• 20–30 minutes of cardio: Your choice of method, but make it count!

Friday

• 45–60 minutes of cardio: This is your chance to really sweat it out and get your blood pumping. Switch it up and choose an exercise you didn’t do earlier in the week. Various exercises work different muscles.

Saturday

• Core workout: Repeat the workout from Tuesday.
• 20–30 minutes of cardio: This is your last chance to leave all the effort on the table before your rest day, so don’t cheat yourself!

Sunday

• Rest knowing you’re on your way to better health and renewed energy.

Use this plan for a total of four weeks, and you’ll be ready to add more challenging workouts in the future.