In recent years, gentle fitness has become very popular. It includes low-impact exercises that prioritise mindful movement and overall well-being. This shift shows a growing awareness of the importance of sustainable exercise that is both enjoyable and accessible to people of all ages and fitness levels. We checked with fitness experts to learn more about gentle fitness and its health benefits. Here’s what they had to say.
“Most people today are engaged in a fitness regime that is not only mentally taxing but also causes a huge burden on their physiology. Intense workout forms have their merits, but for many people, they can increase systemic inflammation. This inflammation is the root cause of most autoimmune conditions, chronic fatigue, insulin resistance, and depression. Gentle fitness is a trend that is much safer and kinder to the body. When we compare results, gentle forms of exercise show better results because they positively impact every single cell and function of the body,” says Khushboo Jain Tibrewala, Nutritionist and Founder of The Health Pantry.
6 reasons why you must embrace this fitness regime, according to experts
1. Improves cardiovascular health
Gentle exercises such as walking, swimming, and cycling offer cardiovascular benefits, boosting heart health and minimising the risk of chronic diseases. “Gentle fitness exercises help build resilience, strengthen and improve overall mobility, and protect from wear and tear, supporting functionality. Most people having injuries or the elderly may benefit from these exercises as they do not impart any pressure on the body, specifically bones, resulting in better functional strength and promoting balance and flexibility, which in turn improves resilience, boosts cardiovascular and mental health, and promotes an active lifestyle and enhanced longevity,” remarks Aman Puri, Health Expert and Founder of Steadfast Nutrition.
2. Promotes Recovery and Flexibility
Experts suggest that gentle fitness promotes recovery from injuries and improves flexibility. “As a strength trainer, I believe the rise of gentle fitness reflects a growing awareness of the diverse needs within the community. While strength training builds resilience, power, and functionality, gentle fitness complements this by promoting recovery, flexibility, and mental well-being. Both have their place, and the key lies in finding a balance that aligns with individual goals and lifestyles, ensuring fitness becomes a lifelong habit rather than a fleeting trend,” states Nyela Kapadia, Fitness Expert and Co-founder of Intermittent Fasting and Mindful Living.
Gentle fitness improves joint mobility by increasing flexibility and range of motion. “It is a game-changer for building consistency in movement without overloading the body. One of its biggest health benefits is improved joint mobility—it allows people to ease into exercise while reducing the risk of injury. By focusing on controlled, low-impact movements, it strengthens the muscles around the joints, enhances flexibility, and makes everyday activities feel more effortless,” adds Maitri Boda, Co-founder and Fitness Enthusiast at Squat Up.
3. Reduces Stress and Enhances Mood
Activities such as yoga and tai chi emphasise deep breathing and mindfulness, promoting relaxation and stress reduction. “Practicing gentle fitness activities activates the parasympathetic nervous system. Gentle exercises release endorphins, often known as ‘feel-good’ hormones. These hormones boost the mood and alleviate the symptoms of depression. In a world where mental pressure is becoming dangerous, people can manage their mental health and reduce stress by partaking in gentle fitness exercises,” mentions Eshanka Wahi, Nutritionist and Holistic Wellness Coach.
4. Improves Overall Well-being
Gentle fitness fosters a deeper connection between the mind and body, encouraging greater self-awareness and a sense of overall well-being. “As a yoga teacher, I’ve seen firsthand how consistent asana practice can transform not just physical health but mental well-being. For me, mindful movement and breathwork in yoga create a profound sense of calm and clarity. It’s a gentle yet powerful way to release stiffness, manage stress, and connect with your body. This holistic approach allows people to feel more balanced and in tune with themselves, on and off the mat,” says Shruti Shah, Yoga Instructor and Founder of Flow With Shruti.
5. Reduces Risk of Injury
Gentle fitness minimises strain, making it ideal for individuals of all ages and fitness levels. “Gentle fitness focuses on low-impact exercises that promote well-being without straining the body. The benefits of gentle fitness that impress me the most are that it is gentle on the joints and supports better muscle recovery. This approach fosters long-term consistency and injury prevention, making it ideal for maintaining a balanced lifestyle for all ages,” states Kamnaa Bhandari, Nutritionist and Founder of Eat Right with Kamnaa.
6. Boosts Longevity
Gentle fitness, by reducing the risk of chronic diseases and improving overall health, contributes to a longer lifespan. “The practices of gentle fitness aim to reconnect and provide a sense of reprieve from the bustling city. At Aman New York, modalities to explore include Mindfulness Meditation, fostering clarity and gratitude; Pranayama, a traditional yoga breathwork known to support respiratory and core strength; and Qi Gong, with its slow, intentional movements and visualisations designed to nurture the mind-body connection. These are complemented by more widely recognised practices such as pilates and yoga. While the benefits of each practice will vary for the individual, these gentle movements are often associated with promoting longevity, balance, and a sense of well-being,” concludes Gregory Urgin, Director of Spa and Wellness at Aman New York.