Not every single workout needs to be an intense sweat drenching, muscle crushing, endorphin boosting experience. Sometimes simpler, lighter exercises to keep the body moving are all you need.

Just because a workout is lighter doesn’t mean it’s less impactful or meaningful. Unless you’re training to sprint or get your name on the board at a cycling class, speed was never the name of this game. Here are a few you should add to repertoire when you need a change or an easier day at the gym.

Strength Training

A lot of muscle toning and strength building can occur when you slow down and are much more intentional with your movements. You’re also much less prone to injury and can have more awareness to make necessary adjustments in the moment. Use lighter weights and slow the tempo or pace of each rep. Then take five seconds to lift the weight, hold and breathe for five seconds, then take five seconds to lower the weight back down. Increasing the time the muscle is under tension is where the muscle really develops.

Walking

Truly one of the best exercises you can do is just put one foot in front of the other. Some is better than none, but goals of 5,000 and 10,000 steps a day reap tremendous overall health benefits. Walk when you’re not in the mood to do anything else, when you’re recovering from an injury, or want to turn a casual sit and chat to a more productive use of time. It can be done virtually anywhere and requires nothing more than a well-fitting pair of supportive athletic shoes.

Swimming

Few exercises offer the least impact with the most resistance as does swimming. Indoor pools mean you can tackle this workout year round, and no matter age or physical ability, swimming, treading water, doing water aerobics, or any of the like will give you a quality total body workout.

If the cardio and strength building benefits of those don’t quite hit your fitness sweet spot, check out these 18 other low-intensity activities that make for a lite workout with all the benefits.

• Rowing
• Tai Chi
• Kegels
• Golf
• Stand Up Paddle Boarding (SUP)
• Dancing
• Pole Dancing
• Pilates
• Rock climbing/Bouldering
• Snowshoeing
• Kayaking
• Horseback Riding
• Cycling
• Jogging
• Skating
• Yoga
• Barre
• Boxing

If you're a fan of lighter impact activities, check out the ENELL LITE bra - it offers comfort and support, and works well as an everyday bra.