Low intensity exercise encompasses activities that aren’t challenging and don’t increase your heart rate much. It can still provide health benefits, particularly when done more often.

Exercise is generally classified as low, moderate, or vigorous (high) intensity. Though most experts recommend regular moderate intensity physical activity, that may not be possible for everyone.

If you’re just starting an exercise routine or have a condition that may affect your ability to perform higher intensity activities, it’s best to talk with a healthcare professional. They can help you figure out which exercises to try and how intense they should be.

Low intensity exercises encompasses activities, including daily tasks, that aren’t very difficult or don’t increase your heart rate much.

As a general rule of thumb, you may be able to talk but not sing during moderate intensity exercise. So during low intensity exercise, you may be able to sing as well as talk. Low intensity activities generally won’t make you breath hard or make your heart beat rapidly.

Formal exercises that may be classified as low intensity include:

  • a casual walk around the block
  • swimming laps at a slower pace
  • a gentle bike ride
  • weight training with light weights that you can easily lift many times per set

Everyday tasks, like weeding a garden or pushing a grocery cart around a store, may also be low intensity.

It’s not the activity itself that makes something low intensity; it’s the effort required to do it. If you weed your garden vigorously with a hoe or walk rapidly while grocery shopping, that activity may be moderate intensity for you.

Heart rate

Experts may also classify exercise intensity by a percentage of maximum heart rate (HRmax), which is the number of times your heart beats per minute at its maximum rate. You can calculate your HRmax by subtracting your age from 220.

So for example, if you’re 30 years old, your HRmax would be 220 minus 30, equaling 190 beats per minute (bpm). If you’re 55 years old, your HRmax would be 220 minus 55, equaling 165 bpm.

Moderate intensity exercise is estimated to be 64% to 76% of a person’s HRmax, while vigorous intensity exercise is estimated to be 77% to 93% of a person’s HRmax.

Low intensity exercise doesn’t have a specific percentage, but it will be a lower percentage of your HRmax than moderate intensity exercise.

A note about intensity

These are just general guidelines for thinking about how intense exercise can be. “Intensity” can be defined differently between individuals — what one person considers low intensity may not be low intensity for another, depending on someone’s overall health or current exercise abilities.

Therefore, it may be best not to compare your workout or physical activity to another person.

If you’re not sure what intensity you should be aiming for or if you’re having any difficulty or concerning symptoms during exercise, it’s best to talk with a doctor or another healthcare professional before continuing any exercise regimen.

Though guidelines usually recommend regular moderate intensity physical activity, not everyone is able to do that kind of activity. Low intensity exercise still has benefits — it’s better than no exercise at all.

Research from 2018 suggests that, particularly for females, low intensity activity done more often may still offer health benefits, such as better cardiovascular health.

A 2015 research review also suggests that low intensity exercise may improve physical and cognitive health in older adults. Specifically, many of the included studies mentioned improvements in flexibility, balance, lower limb strength, and depression symptoms.

If you’re just starting out or are physically unable to do higher intensity activities, consider incorporating low intensity exercise into your routine more frequently. It may help to consult with an exercise professional, such as a personal trainer, to make an exercise plan that works for you.

Workout classes can be great ways to incorporate more activity into your routine. If you’re looking for a lower intensity class, it may help to look for a beginner’s class to start with.

Beginner’s classes in yoga, Pilates, or water aerobics may be low intensity. You could also check out less formal gatherings, such as a neighborhood walking group.

Workout classes to avoid

If you need to stick to low intensity exercise, you may want to avoid certain workout classes. For example, as the name suggests, high intensity interval training (HIIT) classes incorporate high or vigorous intensity activities. Crossfit classes may also not be the best choice.

Before you try a class, it may help to talk with the person conducting the class. They may be able to help you understand the level of intensity and whether it may be appropriate for you.

People with certain health conditions or in certain stages of life may need to focus on lower intensity activities.

Older adults may have conditions that put them at greater risk for injuries or adverse health events during intense exercise. For example, people with heart disease may have an increased risk of heart attack.

People who have conditions that limit movement or are associated with pain, like osteoarthritis, may also benefit from lower intensity activity.

Ultimately, exercise isn’t one-size-fits-all, and you and your doctor should discuss an exercise plan that’s right for you in the context of your overall health.

Low intensity exercises are activities that won’t feel challenging to you. Though guidelines often recommend at least moderate intensity physical activity for optimal health, low intensity exercise may be better for some people.

If you’re sticking to lower intensity activities, try doing them more frequently to get the most benefits out of them. If you’re not sure where to start, talk with a doctor or exercise professional about making a plan that works for you.