Gentle low impact exercise for your sixties and beyond

Gentle does not mean pointless

A steady, low impact walking workout is one of the best-evidenced things you can do for yourself in your sixties and seventies. It maintains the leg strength that gets you out of a chair unaided, it trains the balance reactions that keep a stumble from becoming a fall, it helps blood pressure and blood sugar, and it lifts mood in a way that is obvious within a fortnight. None of that requires intensity. It requires showing up.

Every workout on this page is done standing, in one spot, with both feet staying low. There is no jumping, no lying on the floor and no getting back up again — which matters, because floor work is the single most common reason people give up on an exercise video.

Set yourself up well

Put a sturdy dining chair just behind you or to one side. You may never touch it, but knowing it is there changes how confidently you move, and resting a hand on the back during the balance-heavy bits is a perfectly good way to do this. Wear trainers with a bit of grip rather than slippers or socks. Keep water where you can reach it without stopping the video.

Give yourself permission to go at half speed. The videos set a rhythm, not a rule. If Lumi is marching and you are stepping gently in time, you are doing the workout correctly. Two smaller steps where she takes one big one is a real and sensible adaptation, not a compromise.

How much, how often

Start with ten or fifteen minutes, three days a week, and rest in between. Once that feels ordinary rather than notable, move to four or five days, and stretch one of them to twenty or thirty minutes. Consistency does far more here than duration ever will.

A word on step counts, because the 10,000 figure causes a lot of unnecessary guilt: the research on older adults is clear that benefits climb steeply from about 4,000 steps a day and largely level off around 7,500. A fifteen-minute workout here is roughly 1,800 steps. Two of those, plus the walking around your own home, puts you comfortably in the range that matters.

Do check with your doctor before starting if you have a heart condition, have had a recent fall, or are recovering from surgery — and then come back and start at ten minutes.

Gentle walking workouts to start with

Slower pace, simple moves, plenty of warm-up. Every one of these is done standing, in one spot, at whatever speed suits you today.

20 Min 3x3 Japanese Walk — 2450 steps, beginner walking workout - no jumps, no squats, no lunges20 min · 2,450 steps · no jumping 20 Min 2300 Steps Workout — Walking workout for easy digestion and metabolism boost, no jumps20 min · 2,300 steps · no jumping 30 Min 3500 Steps Workout — Beginner walking workout, no jumps, no squats, no lunges, to the beat30 min · 3,500 steps · no jumping 20 Min 2350 Steps Workout — No jumps & no squats walking workout for easy digestion and metabolism20 min · 2,350 steps · no jumping 30 Min 4500 Steps — Fun walking workout to the beat, full body cardio, no jumps, no equipment30 min · 4,500 steps · no jumping 30 Min 3x3 Japanese Walk — 3700 steps, beginner walking workout - no jumps, no equipment, at home30 min · 3,700 steps · no jumping 30 Min 3500 Steps Cardio — Fun walking dance workout at home, no jumping, full energy boost30 min · 3,500 steps · no jumping 20 Min Best of 80s Dance Workout — Full body cardio, beginner-friendly, follow-along, mood booster21 min 30 Min 4000 Steps — No jumps, no squats, no lunges - low impact walking workout at home30 min · 4,000 steps · no jumping 15 Min 1800 Steps Workout — No jumps & no squats walking workout for easy digestion and metabolism15 min · 1,800 steps · no jumping 15 Min 1800 Steps Workout — Beginner walking dance workout, full body, knee-friendly, no jumping16 min · 1,800 steps · no jumping 30 Min 4000 Steps — Fun & easy beginner Christmas walking dance workout, no jumping, knee-friendly30 min · 4,000 steps · no jumping 20 Min 2500 Steps Workout — Beginner walking workout, no jumps, no squats, no lunges, full body burn20 min · 2,500 steps · no jumping 10 Min 1400 Steps Workout — Country walking dance workout, no jumps, no squats, Thanksgiving Special10 min · 1,400 steps · no jumping 30 Min 3500 Steps Workout — Christmas after dinner walking, beginner full body workout, fat burning30 min · 3,500 steps 30 Min 3x3 Japanese Walk — 3600 steps with small weights or bottles, no jumps, no squats, no lunges30 min · 3,600 steps · no jumping 30 Min Beginner Full Body Workout — Easy standing dance workout, no equipment, no jumping options30 min · no jumping 20 Min 2400 Steps — No jumps, no squats, no lunges - easy low impact walking workout20 min · 2,400 steps · no jumping 30 Min 3x3 Japanese Walk — 3760 steps, beginner walking workout - no jumps, no squats, no lunges30 min · 3,760 steps · no jumping 20 Min Love Songs Walking Workout — Walk & dance to romantic music, no jumping, feel-good cardio20 min · no jumping 10 Min 1000 Steps Workout — Low-impact walking workout, no jumps, no squats, no lunges, body wake up10 min · 1,000 steps · no jumping 15 Min 1900 Steps — Halloween classics walking dance workout spoooooky fun cardio15 min · 1,900 steps 30 Min 3500 Steps — Easy beginner walking workout, full body no jumping cardio30 min · 3,500 steps · no jumping 10 Min 1200 Steps Workout — Full body wake up cardio, no jumps - no squats - no repeats10 min · 1,200 steps · no jumping

Every gentle & over 60 workout in the library

All 55 of them, newest first. Each opens on its own page with the length, step count and impact level.

• 30 Min Zone 2 Walk — 3750 steps, full body cardio, no squats, no jumps, no equipment 30 min
• 19 Min Beginner Cardio — 2280 steps walking workout, full body cardio without jumping 19 min
• 20 Min 2600 Steps Workout — No jumps, no squats, no lunges - full body beginner walking workout 20 min
• 20 Min Light Weights, Big Burn — 2700 steps, full body cardio & strength with small dumbbells 21 min
• 15 Min Metabolic Boost — 1800 steps, after eating walking workout for easy digestion & anti-bloating 16 min
• 30 Min 3500 Steps — Easy beginner walking workout, full body no jumping cardio 30 min
• 10 Min Cardio Dance — 1200 steps, quick mood booster to the beat, easy dance walking workout 11 min
• 20 Min 2300 Steps Workout — Walking workout for easy digestion, metabolism boost & bloating relief 20 min
• 30 Min 3500 Steps Cardio — Fun walking dance workout at home, no jumping, full energy boost 30 min
• 20 Min 2550 Steps Workout — Standing legs & walking workout, strong thighs and calves at home 20 min
• 30 Min Active Rest Day — Active stretching & light cardio, 1200 steps 30 min
• 30 Min 4000 Steps — No jumps, no squats, no lunges - low impact walking workout at home 30 min
• 15 Min Morning Walk — 1800 steps, energy-boosting walking workout, no jumps 15 min
• 20 Min Standing Booty Lift — 2500 Steps, Glutes & Walking Workout at Home, No Jumps 21 min
• 20 Min Love Songs Walking Workout — Walk & dance to romantic music, no jumping, feel-good cardio 20 min
• 30 Min 3x3 Japanese Walk — 3600 steps with small weights or bottles, no jumps, no squats, no lunges 30 min
• 20 Min 2400 Steps — No jumps, no squats, no lunges - easy low impact walking workout 20 min
• 30 Min 3x3 Japanese Walk — 3760 steps, beginner walking workout - no jumps, no squats, no lunges 30 min
• 20 Min 1700 Steps — Relaxing Christmas walking & stretching, full body holiday warm up & cooldown 20 min
• 30 Min 3x3 Japanese Walk — 3760 steps, beginner walking workout - no jumps, no squats, no lunges 30 min
• 30 Min 4000 Steps — Fun & easy beginner Christmas walking dance workout, no jumping, knee-friendly 30 min
• 30 Min 3x3 Japanese Walk — 3700 steps, beginner walking workout - no jumps, no equipment, at home 30 min
• 20 Min 3x3 Japanese Walk — 2450 steps, beginner walking workout - no jumps, no squats, no lunges 20 min
• 30 Min 4500 Steps — Fun walking workout to the beat, full body cardio, no jumps, no equipment 30 min
• 15 Min 1900 Steps — Halloween classics walking dance workout spoooooky fun cardio 15 min
• [active Rest 2] Deep Relax - Full Body, Somatic Stretch — 21-Day Step & Glow Up Challenge 21 min
• Day 5 - Upper Body Tone — All Standing, Light Weights | 6-Day "In Love With Fitness" Challenge 15 min
• Day 4 - Active Step & Stretch — All Standing, No Jumps | 6-Day "In Love With Fitness" Challenge 10 min
• 20 Min 2450 Steps Workout — No jumps & no squats walking workout for easy digestion and metabolism 20 min
• [active Rest 1] 2 500 Steps Workout - Walk & 90s Dance — 21-Day Step & Glow Up Challenge 20 min
• 20 Min 2500 Steps Workout — Beginner walking workout, no jumps, no squats, no lunges, full body burn 20 min
• 24 Min 2800 Steps Workout — Standing barre & walking cardio, dancer sculpt, no jumps, no squats 24 min
• [active Rest 2] 2 000 Steps Workout - Full Body, Lymphatic Flow — 21-Day Step & Glow Up Challenge 20 min
• 15 Min 1800 Steps Workout — No jumps & no squats walking workout for easy digestion and metabolism 15 min
• [active Rest 1] 2 500 Steps Workout - Walk & 2000s Dance — 21-Day Step & Glow Up Challenge 20 min
• 20 Min 2350 Steps Workout — No jumps & no squats walking workout for easy digestion and metabolism 20 min
• 10 Min 1200 Steps Workout — Full body wake up cardio, no jumps - no squats - no repeats 10 min
• [active Rest 2] 2 500 Steps Workout - Full Body, Active Stretch — 21-Day Step & Glow Up Challenge 20 min
• 20 Min 2300 Steps Workout — Walking workout for easy digestion and metabolism boost, no jumps 20 min
• 10 Min 1000 Steps Workout — Low-impact walking workout, no jumps, no squats, no lunges, body wake up 10 min
• 5 Min - Full Body Cooldown Stretch - to the Beat — 21-Day Step & Glow Up Challenge 5 min
• 30 Min 3500 Steps Workout — Beginner walking workout, no jumps, no squats, no lunges, to the beat 30 min
• 30 Min Beginner Full Body Workout — Easy standing dance workout, no equipment, no jumping options 30 min
• 30 Min 3500 Steps Workout — Christmas after dinner walking, beginner full body workout, fat burning 30 min
• 10 Min 1400 Steps Workout — Country walking dance workout, no jumps, no squats, Thanksgiving Special 10 min
• 15 Min 1800 Steps Workout — Beginner walking dance workout, full body, knee-friendly, no jumping 16 min
• Day 4 - Active Recovery Day Stretch — All Standing, No Equipment | FREE 7-Day Dance Workout Challenge 12 min
• Day 1 - Mood Boosting Cardio Dance — All Standing, No Equipment | FREE 7-Day Dance Workout Challenge 12 min
• 10 Min Arms & Abs Barre Burn — Standing slow & strong Upper Body + Sixpack, no weights, no repeat 11 min
• 10 Min Marry Me Dance Party — Fun dance workout on popular wedding songs 11 min
• 10 Min Elegant Arms Workout — Beginner dance workout for toned arms, no equipment 10 min
• 20 Min Best of 80s Dance Workout — Full body cardio, beginner-friendly, follow-along, mood booster 21 min
• 21 Min Standing Barre Abs & Core Dance Workout — Elegant & feminine abs, strong slow core workout 22 min
• 20 Min Bachata Legs & Booty Dance Workout — Fun Basic Bachata Steps & Beginner Lower Body Workout 21 min
• 30 Min Love Is Blind Dance Workout — Full-body workout, cardio dance with breaks, beginner-friendly 30 min

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