September’s shorter days and sudden downpours can make it harder to keep up with outdoor exercise. When your usual walk or cycle ride loses its appeal, having an indoor alternative can help you maintain the habit.
You do not need a home gym or a routine full of jumping. Low-impact exercise offers plenty of ways to move, from marching and dancing to controlled strength exercises using a chair or wall. Choose movements that suit your fitness, give yourself room to move and start with a session you can comfortably manage.
What Does Low-Impact Exercise Mean?
Low-impact exercise generally involves little or no jumping, reducing the repeated landing forces associated with activities such as running and skipping. Standing routines usually keep at least one foot on the floor, while other activities support your body weight.
However, low impact does not necessarily mean low effort. An energetic indoor walking session can leave you breathing harder, while slow strength exercises can challenge your muscles without any jumping.
It also does not mean every movement will suit every person. Your range of movement, resistance and pace should reflect your abilities rather than how an exercise looks on screen.
How Much Activity Should You Aim For?
The NHS physical activity guidelines for adults aged 19 to 64 recommend at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous activity each week, alongside strengthening exercises for all major muscle groups on at least two days.
At moderate intensity, you should feel warmer and breathe faster, while still being able to talk but finding singing difficult. Gentle stretching will not usually reach this level, although it can have a place in your routine.
Strength work does not automatically count towards your aerobic target, either. Aim for a mixture of activities across the week and build up gradually if you are starting from a low activity level.
Try Indoor Walking or Marching
Indoor walking is a straightforward option when rain keeps you at home. Walk around a clear space or march on the spot, lifting your feet to a comfortable height and swinging your arms naturally.
Begin slowly, then increase your pace if it feels manageable. Side steps and gentle changes of direction can add variety without introducing jumps. A favourite playlist can help make a short session more enjoyable.
Keep the floor clear of rugs, cables and other trip hazards, and leave enough space to move without catching furniture.
Build Leg Strength with Sit-to-Stands
Getting up from a chair is an everyday movement that can also form part of a home strength routine.
Choose a stable chair without wheels that will not slide. Sit towards the front with your feet flat and hip-width apart. Lean forwards slightly, stand up slowly, then lower yourself back into the seat with control. Use your hands for assistance if needed.
Start with five repetitions and increase gradually as the movement becomes easier. The NHS guide to strength exercises includes illustrated instructions for this exercise and other accessible movements.
Use Wall Press-Ups for Upper-Body Work
Wall press-ups offer a standing alternative to floor press-ups.
Face a wall at approximately arm’s length and place your palms against it at chest height. Keeping your body straight, slowly bend your elbows to bring yourself towards the wall, then press back to the starting position.
Try a small number of controlled repetitions, resting when you need to. Avoid rushing or pushing through discomfort simply to complete a set.
Add Gentle Strength and Mobility Work
A short beginner Pilates session can add variety, particularly if you enjoy slower movements and clear instruction. Choose a class with modifications and check whether it involves kneeling or getting down onto the floor before you begin.
Resistance bands are another option for adding challenge as you progress. Start with light resistance, check the band for damage and follow the manufacturer’s instructions for any anchoring. A guided beginner session can help you learn the movement before increasing the resistance.
You can also keep things simple with supported calf raises or small, comfortable movements for your shoulders and ankles between longer periods of sitting.
Make Your Weekly Routine Realistic
Start by choosing a few reliable slots in your diary. These might include indoor walking during lunch, a brief strength session after work or a beginner class at the weekend.
Three 20-minute sessions can be a useful starting point, but they will not meet the full weekly aerobic target on their own. Gradually add activity as your fitness and schedule allow, keeping track of the time spent moving at moderate intensity.
If mornings suit you, connect a short session to an existing habit. Our guide to building a morning routine that supports your wellbeing offers ideas for fitting manageable habits into everyday life.
Begin each workout with easy movement and increase the effort gradually. Finish by slowing down, with gentle stretching if comfortable.
Keep Moving Through Autumn
An indoor routine gives you a practical option when the weather changes your plans. Choose activities you enjoy, keep equipment easy to reach and allow shorter sessions on busy days.
If you have not exercised for some time, or have a medical condition or concerns, speak to your GP about an appropriate starting point. Stop any exercise that causes pain and adapt the routine to your needs.
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