5 Body positive workouts to get you moving—no matter your ability
WRITTEN BY: COACH SARA P | EDITED BY: MADISON F.
Whether it’s scrolling through Facebook or Instagram, we’re met with these unrealistic ideas of what healthy movement looks like. At its core, movement helps us feel good and supports our overall health and well-being. Movement should be accessible to anyone regardless of size, body shape, or ability.
That’s why we compiled a list of Found’s favorite movement styles* that are accessible, inclusive, and adaptable.
Walking and hiking
According to the US Centers for Disease Control, walking is the most popular form of aerobic physical activity. It makes sense, considering it is low-impact, can be done almost anywhere, and requires minimal equipment. You can enjoy it by yourself, with a friend, or in a group. And it gives you a great opportunity to go outside (ahh!) and discover your nearby hiking trails.
- Need help? Try looking into the AllTrails app or website.
- If you’re feeling extra energized, check out 300 Pounds and Running.
Yoga
At first glance, yoga may seem intimidating. Rest assured, there’s a yoga style for everyone. Once you find the one that’s right for you, you’ll be in for a treat.
Both Yin and restorative yoga use longer-held postures supported by props such as blankets, pillows, and blocks. You stay in a pose for 3 to 5 minutes, and most poses are done seated or lying down. This removes barriers and can make yoga more welcoming for all shapes, sizes, and abilities.
Also, chair yoga is a great form of yoga that can be practiced when movement and mobility are limited. Other yoga practices can be safely done, but it’s encouraged to chat with your instructor ahead of time to discuss any potential concerns and/or limitations.
- Yin for Better Sleep with Found Coach Amy H. (30 minutes)
- Restorative Yoga with Found Coach Amy H. (15 minutes)
- Chair Yoga with Found Coach Shelly B. (10 minutes)
- Chair Yoga/Yoga at Your Desk with Found Coach Amy H.(25 minutes)
Tai chi
Tai chi originated in China as a form of martial arts. It is best described as “meditation in motion” due to its low-impact, slow-motion nature. It’s a little less common in the United States, but it’s rising in popularity and fitting for all fitness levels.
Research shows Tai chi reduces the risk of falling, improves functional mobility, and even helps balance. If you use a wheelchair or would prefer a seated option, Tai chi has been associated with improving the range of motion in the shoulders ROM and muscular strength.
- Check out TaiFlow on various series of accessible Tai Chi
Water activities
Swimming as a kid is fun and a great physical activity. Water activities are still just as important as we age. Continuous water aerobics has proven to be most effective in promoting weight loss among a variety of individuals, especially women.
The benefits of water activities come from the properties of water itself. By taking advantage of water’s buoyancy feature, we reduce the risk of injury as well as stress on joints while improving our mobility.
If you have a history of osteoporosis or limited mobility, studies have proven that water activities significantly reduce joint dysfunction and pain.
Moving in water is more effective than land-based activities in joint-stress reduction, too, according to research. Now, walking, jogging, arm lifts, high knees, or jumping jacks in the water don’t sound so bad!
- Check out Pool Fit for your next water-friendly workout
- Visit ACE Fitness to start building your water aerobic routine
Call your local rec center and see if there are available classes to join
Dancing
Do you have moves like Jagger? Moving your body to music can be an effective form of physical activity.
It can be more formal, such as taking dance lessons or joining Zumba or salsa classes. It can also be informal–such as memorizing the latest TikTok dance or just jammin’ out around the house.
Regardless of what you choose, dancing can be a low-impact method of incorporating movement into your life.
- Find your first Zumba class (in person or virtual)
Take some time to log your meals, movement, and other dailies in the app to track your progress. It gives you time to reflect, and science shows it supports your success.
Be sure to consult your physician before beginning any exercise program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise prescription.
About Coach Sara P
A native of the Midwest, I have over 6 years of experience as a health coach and fitness specialist. I joined Found to pursue my passion of behavior change and improving the way people treat themselves and their bodies. I earned a degree in Exercise and Wellness from Brigham Young University, and I also have additional certifications as a NASM Behavior Change Specialist and NASM Personal Trainer. When I’m not working, you’ll find me playing sports, whipping up a new recipe with loads of veggies, volunteering at church, or trying to win a board game!
SOURCES
Aras, B., Seyyar, G. K., Fidan, O., & Colak, E. (2021). The effect of Tai Chi on functional mobility, balance and falls in Parkinson's disease: A systematic review and meta-analysis of systematic reviews. Explore (New York, N.Y.), S1550-8307(21)00247-0. Advance online publication.
Center for Disease Control and Prevention. (2013). More People Walk to Better Health. CDC | Center for Disease Control and Prevention. Retrieved 4 June 2022, from
Cheung, S. Y., Tsai, E., Fung, L., & Ng, J. (2007). Physical benefits of Tai Chi Chuan for individuals with lower-limb disabilities. Occupational therapy international, 14(1), 1–10.
Harvard Health Publishing. (2022). The Health Benefits of Tai Chi - Harvard Health Publishing - Harvard Health. Harvard Health. Retrieved 4 June 2022, from
Penaforte, F. R. O., Calhau, R., Mota, G. R., & Chiarello, P. G. (2015). Impact of short-term water exercise programs on weight, body composition, metabolic profile, and quality of life of obese women. Journal of Human Sport and Exercise, 10(4), 915-926.
Song, J. A., & Oh, J. W. (2022). Effects of Aquatic Exercises for Patients with Osteoarthritis: Systematic Review with Meta-Analysis. Healthcare (Basel, Switzerland), 10(3), 560.