Choose a position before a duration
Low impact describes the movement’s impact, not how hard it will feel. A standing step, a supported press and a floor exercise make different demands. Start with a position you can enter, use and leave comfortably, then read its individual instructions.
Seated marches
Use a stable, non-rolling chair with space for your legs. Seated does not mean suitable for every mobility limitation.
Standing marches
Choose dry, clear space away from hot surfaces. Place each foot with control, without hopping.
Wall push-ups
Use a solid wall and stable foot position. Support does not remove the load on your arms.
Glute bridges
Consider the floor surface and whether you can get down and up comfortably, separately from the movement itself.
Adjust without racing the timer
A smaller comfortable range, slower pace or extra pause can change the effort. Those are options, not a reason to push through discomfort. If the movement does not suit you, stop and choose another position. The duration label does not require you to repeat a movement continuously.
Read the two-minute standing sequence if that position suits you, or browse individual exercises to compare requirements.
Low impact, noise and floor work
Low impact is not medical advice; for a condition-specific plan, speak to a professional.
If your concern is noise, choose quieter movement options. If getting down onto the floor is the issue, compare no-floor positions. These are different constraints.
Before you start
Read the movements first and clear your space. Start gently, keep breathing, and take extra rest whenever needed. Stop for pain, dizziness, chest discomfort or unusual breathlessness.
These general routines are not rehabilitation or personalised advice. If you have a condition, injury or are unsure whether a movement suits you, ask an appropriately qualified professional.