Have you decided to get back into sport gently after a bit too much alcohol over the holidays or in anticipation of a hot summer, but don’t know what to do? Do you want to get back in shape, but you were traumatised by athletics and gym classes as a child?
You will certainly find what you are looking for by browsing our list of 10 gentle sports for a return to work without any unpleasant surprises!
The Rush to Yoga
Highly appreciated for many years, yoga is a practice of well-being and relaxation that involves the use of a set of postures and breathing exercises. Straight from India, the benefits of this ancestral discipline are no longer to be demonstrated.
One of the advantages of yoga is undoubtedly its great diversity, which allows it to be suitable for everyone, whether children, pregnant women or even seniors.
Pilates on the heels
The Pilates method draws its inspiration from the movements of yoga, gymnastics and dance. Developed in the early 20th century by Joseph Pilates, it is a gentle method that aims to strengthen your deep muscles and develop your body in a harmonious way.
Pilates is a discipline that is practiced mainly on a mat on the floor, and which sometimes uses objects such as balls, springs or elastic bands, or even machines from time to time.
This gentle sport takes into account six principles: breathing, concentration, centering, control, fluidity and precision.
There are many benefits to pilates, especially for people suffering from chronic back pain. Other benefits include improved blood circulation and posture correction. You’ll be slimming down and becoming more flexible in no time!
Walking: Running can wait
A simple yet terribly effective activity, walking has nothing to envy its cousin jogging. Whether you live in the city or the countryside, in a house or an apartment, nothing prevents you from putting on your sneakers or hiking shoes to go for a walk around the village or take a path in the forest.
Walking is a particularly gentle method for people who want to resume physical activity or stretch their legs after a day of work. It does not require any equipment in most cases other than a good pair of shoes in which you feel comfortable, and has the advantage of adapting to your abilities and needs.
Just as there are different types of yoga, there are different ways to practice walking.
> Sports walking
More sustained than a simple walk, power walking consists of walking at a faster pace, in order to reach an average speed of between 6 and 8 km/hour. It also involves the arms, which must accompany the movement of the legs, as well as breathing, which must be deep and in time with the strides.
This type of walking is usually done on flat terrain, and is ideal for beginners because it allows you to get back into shape without too much effort.
> Urban walking
Like sports walking, urban walking involves walking at a more sustained pace than a daily walk. Its specificity lies in the fact that its practice takes place exclusively in an urban environment, as its name suggests, and which thus allows a (re)discovery of the city, alone or in a group, and sometimes following a specific theme.
> Nordic walking
You may have already seen walkers equipped with strange poles while the first snowflake is not expected for several months? These are in fact people practicing Nordic walking!
Coming straight from Finland, this discipline is inspired by cross-country skiing, so poles are essential to its practice, in order to propel yourself forward and thus lengthen your stride. Their use allows you to work 90%* of the muscles, from the pectorals to the thighs, all the way to the glutes!
More technical than other types of walking, Nordic walking requires some time to adapt in order to coordinate your movements well, but you will gain in flexibility and calories burned. In fact, for an hour of Nordic walking, you lose 400 calories, compared to 280 for a classic walk.
> Hiking
Much longer than a walk, we talk about hiking when we plan to walk for several hours. Ideal for clearing the mind and body, hiking is an activity that combines sport and contemplation of the landscape, which is why it is often practiced in the forest or in the mountains, far from the hustle and bustle and pollution of urban spaces.
There are many marked trails that make hiking accessible to all levels, whether you are a beginner or not. However, you should take into account that the terrain often has climbs and/or descents, and that it can sometimes be steep, so you should equip yourself accordingly.
Remember to bring good shoes and a backpack in which to keep you hydrated and even snack on the way. In an eco-responsible approach, you can replace plastic water bottles with reusable flasks and prefer fruit to industrial snacks.
In winter, vary the pleasures and take advantage of the weather conditions to equip yourself with snowshoes! The region lends itself wonderfully to this type of activity, it’s an opportunity to explore the surroundings in a different way.
Express street workout
So what is this English-sounding term that seems to have come out of nowhere? Street workout refers to performing bodyweight exercises in a public outdoor space. Born in the United States in the 90s, it combines bodybuilding and gymnastics movements, and places great importance on being practiced in an urban environment.
It is a sport that is performed at your own pace and that integrates a healthy lifestyle in order to take care of your body and sculpt a harmonious physique. If your goal is simply to stay in shape, street workout is also a good way to stay in shape and fight against excess weight or obesity.
One of the advantages of this sport is that it is completely free and accessible to all. However, the spots where it can be practiced are not yet very present on French territory.
The lord of the bike
Pedaling is good for your health! Cycling may not be the first activity that comes to mind when you’re looking to get back into sport gently, but it’s actually one of the gentlest practices for the body.
Although the first sessions may be difficult, arm yourself with determination, because the benefits to be gained from them are numerous! You will not only stimulate your cardiovascular system, but you will also relieve your joints by making them work gently.
No need to prepare for the Tour de France, simple 30-minute rides twice a week will already be effective in getting you back in the saddle!
Also take advantage of these opportunities to transform your sports session into a family outing or a romantic stroll. It is possible to make many trips through Hérault by bike, enough to fuel your ideas for weekend getaways!
Mom, I missed swimming
Swimming is a great choice if you want to lose weight, as it is one of the sports that consumes the most energy and therefore burns the most calories. However, do not plan sessions that are too long, as this can increase your appetite and thus not reap the benefits of your efforts.
It is recommended for beginners to start with two or three weekly sessions of 40 minutes. If this pace is too intense or if you do not have the necessary time, still come and swim regularly at least once a week.
Swimming is highly recommended for people with back or joint problems, because the resistance and gravity of the water allow you to work your body gently. In addition, its massaging effect is ideal for heavy legs and cellulite, because it improves venous return.
There are several types of swimming, which will allow you to work different muscles.
Breaststroke involves technical movements that can be difficult to assimilate, however, it is the stroke to practice if you want to sculpt your upper body, from the abdominal belt to the shoulders, and strengthen your legs. However, it is contraindicated in case of lower back pain.
You’ve probably heard of the crawl, which can seem like an impressive movement. While coordinating your arms and legs may seem like a challenge, the real challenge is actually controlling your breathing. Voted swimmers’ favorite stroke because of its gliding sensation, it helps, like the breaststroke, shape your upper body and your glutes.
Its variation, the back crawl, consists of the same techniques while having the advantage of facilitating breathing, because the face is then out of the water. This is a stroke recommended for people suffering from back pain, because it allows you to gently strengthen the back muscles.
Back to aquagym
Does swimming seem too academic and routine to you and the aquagym class in the pool next door has caught your attention? Take a few moments to observe the movements and familiarize yourself with the discipline, who knows, next time, you might jump in the water!
Very effective for losing weight while having fun, it’s impossible to get bored with aquagym as the exercises are so varied. Once immersed in the water, you will feel so light that knee lifts will no longer hold any secrets for you! Without realizing it, you will work your muscles more intensively, while having fun.
Aquagym is a complete sport that will allow you to work all your muscles, to tone yourself harmoniously. Practicable all year round, don’t wait for your summer holidays to try this activity at the campsite swimming pool!
Often associated with the club of the elderly in swimming caps, there is actually no age to start aquagym. You may even be surprised by the endurance required to follow a class!
Aquaboxing club
Don’t run away! Here, no fighting in the ring, but a derivative of aquagym, for a more invigorating activity, but always guaranteed to be gentle and pain-free.
In fact, since it is a sport practiced in water, the risks of injuries and false movements are minimal.
Aquaboxing uses techniques and movements from martial arts such as boxing, but also karate, which are performed in water. Immersed up to their shoulders, participants are equipped with special gloves, and sometimes other accessories such as foam noodles.
Just like aquagym, this sport strengthens your muscles and shapes your figure, and can be practiced in the swimming pool, but aquaboxing can also be practiced at sea . An activity that is still little known and yet allows you to let off steam in a good mood!
Edward with the monofin
Have you always dreamed of undulating like a dolphin in the water? Do you feel like a mermaid, but have never had the opportunity to realize your dream? Look no further, monofin is THE sport for you!
A little wacky at first, monofin swimming will make you feel like a fish in water! Unlike classic fins, you will put both feet in a single accessory, which will allow you to swim in undulating motions.
Equipped in this way, you will be able to propel yourself and reach greater speeds than in classic swimming. However, this technique requires good predispositions for apnea, because it consists of copying the swimming of dolphins. You will use your legs and abs more, which will allow you to acquire a toned figure over time.
Accessible to all levels, it is a recreational sport, but also a competitive one! Indeed, there are regional, national, and even international fin swimming tournaments! The youngest can participate from the age of 9 in the chick category, and it is thus possible to practice this activity throughout one’s life up to the veteran or master category for those over 60. As you will have understood, there is no age to try this swimming!
Life is a long water march
Have you ever heard of water walking? Also called longe-côte, it is an activity that consists of walking in the sea. If, at first glance, this discipline does not seem to bring anything revolutionary, it will allow you to get back into sport gently while enjoying a pleasant and relaxing setting.
The principle is to immerse yourself at hip and pelvic level and walk while alternating with aquagym movements. You will thus use all the muscles in your body, which will allow you to tone up while enjoying the benefits of seawater, loaded with iodine, mineral salts and trace elements.
It is a wellness sport that can be practiced solo, in pairs, with family or friends. It is also a great way to meet new people with whom you already share a common interest!
Practical almost all year round, bring a wetsuit or neoprene shorty depending on the season, as well as aquashoes. For those who are more sensitive to the cold, you can also equip yourself with gloves, a hood or a neoprene cap.
