Getting back into fitness after periods of inactivity can be difficult, whether you’re recovering from an injury, postnatal or just haven’t broken a sweat since before the pandemic. But low-impact exercise is gaining traction as a gentle alternative to jumping, sprinting and high-intensity aerobics, which can stress strained or sedentary muscles and joints. It’s also a great complement to intense workout regimens, for those who do like to push it.
“People want to come in and move with other people, but they might not necessarily be up for doing a bunch of jumping jacks,” said Kala Loek, co-owner of QB Pilates.
Low-impact exercise can protect the joints from wear and tear while getting blood pumping and resetting the nervous system, said Andrea Casco, co-founder of Toronto’s Oli Yoga and Pilates Studio. It caters to people focused on gaining mobility, flexibility and even mindfulness.
The slow and intentioned nature of these movements, paired with breathwork, can have a grounding and calming effect, said Tanya Kololian, co-founder of the wellness destination Trove. She believes Torontonians in particular can benefit from this approach to fitness.
“There’s just so much stimulation: construction, noise, traffic, emails, social media,” said Kololian. “There’s so much coming at us at all times. I feel like a lot of us are on autopilot; we just kind of go through the motions of our day to day without fully experiencing what’s actually happening to us.”
Of course, modifying demanding movements into low-impact ones is doable in any fitness class — you could do side-step squats instead of jump squats, for example — but for a more easeful experience, low-impact fitness group classes include only low-impact and low-intensity movements.
Here are five to try in the Greater Toronto Area.
Balance in the dark
At the Jaybird studios, The Balance class will have you working up a sweat without straining any joints. Available at the Queen West and Yorkville locations, this hour-long movement session focuses on spinal mobility, fascial release and self-massage through deep stretching with a massage ball. Instructor Christopher Pryde says it’s a good fit for anyone looking to address muscle tightness and soreness.
For an immersive experience, the studio is intentionally dark, lit only by faux candles, and warmed with infrared-heat, and music plays through a high-quality sound system. Founder Ariel Swan said the dark space discourages judgment and comparison, encouraging people to focus on moving their body in a way that feels comfortable, never mind how it looks. Dedicated fans can’t get enough. “There’s a reason why people say it’s like a cult following,” said Pryde.
Price: Drop-in classes from $32; monthly memberships from $108.
Level of Difficulty: Slightly challenging.
Restorative Pilates
If walking into a class of experienced Pilates-goers seems intimidating, this class is the perfect place to build strength and technique. Kala and Jon Loek host restorative Pilates classes at the boutique studio QB Pilates (which stands for quiet bodies) in the Port Credit area. The 45-minute sessions feature a series of mat-based movements, like glute-building shoulder bridges and hip-opening clam shells, with special attention paid to folks working through injuries or tension.
New attendees will find a warm, community feel fostered by instructors who take great care in greeting regulars and newcomers by name.
Location: 137 Queen St. E., Mississauga, Ont.
Price: Drop-in group class $26; monthly memberships from $156.
Level of Difficulty: Moderately challenging.
Yin yoga
The 55-minute yin yoga class at Oli Studio gently engages the body through a sequence of motions — most passive and some active. Passive movements, like a relaxed child’s pose, encourage relaxation while active movements involve deeper stretching.
Poses are held for minutes at a time so participants can find their edge; a sweet spot where breathwork is used to find comfort in discomfort. By holding the body in a safe yet challenging position, attendees learn to calm the nervous system and relax the muscles, even in high-tension moments.
“When you start doing that on the yoga mat, then it starts transferring in your daily life,” said instructor Jean Cote. “It’s a nice reflection on how you face life, how you face challenge.”
Location: 1986 Avenue Rd., Toronto.
Price: Drop-in classes from $32; monthly memberships from$108.
Level of Difficulty: Slightly challenging.
Return to fitness
Soul Fuel Fitness hosts four-week programs specifically designed for folks who need a return, or introduction, to regular physical activity.
Called Soul ReStart, the weekly classes are designed to build a foundation for more intense workouts. Participants are guided through low-intensity strength training like squatting with proper form and exploring comfort with weights. The eight-participant maximum ensures plenty of one-on-one attention for a positive experience.
Owner Melissa-Jane Shaw says those who are perimenopausal, recovering from injuries or unfamiliar with working out may feel out of place in studios filled with young, fit people. That’s why most Soul Fuel instructors are over 40.
Location: 1605 Bloor St. W., Toronto, Ont.
Price: 4-week program $185.
Level of Difficulty: Moderately to very challenging.
Restorative hatha
You won’t leave wellness studio Trove’s classes feeling the burn, but you will probably feel relaxed and refreshed. The 85-minute Hatha + Restore session begins with a simple yoga flow to get the body moving before a sort of guided naptime, where the body rests in restorative poses to release stress and increase flexibility. These poses are supported with loads of props, including blankets and a weighted eye mask, to make the process undemanding.
From the slow movements to the practitioner’s soothing voice, every element promotes downregulation. This involves moving from the sympathetic nervous system, which controls fight or flight, into the parasympathetic nervous system, which promotes rest and digestion.
Location: 426 Adelaide St. W., Toronto, Ont.
Price: Trove uses a credits system; most classes cost one credit. One credit is $48; five credits are $225.
Level of Difficulty: Not challenging.
