5 Science-Backed Benefits of Low-Intensity Exercise

You hear a lot about the health and fitness benefits of high-intensity workouts. But some days, you may not feel up to a HIIT workout or intense strength-training session. Instead, you feel more like taking a comfortable walk in the park or stretching. If that’s the case, you might wonder whether low-intensity exercise offers health benefits too or whether you should feel guilty for missing that harder workout.

Low-intensity exercise encompasses the lazier workouts that you do – leisurely walks in nature, yoga, and stretching where you don’t get your heart rate into the aerobic training zone or work your muscles hard. Here’s the good news! You can still get some health benefits from dialing back the intensity of your workouts. Let’s look at the benefits of low-intensity exercise.

Low-Intensity Exercise May Benefit Blood Lipids

You don’t have to run a marathon to get a health boost from moving your body. One study of adults found those who walked 10,000 steps three times weekly for 2 months experienced a reduction in LDL cholesterol, the “bad” type of cholesterol linked with cardiovascular disease. Some studies also show that a lower-intensity walking program lowers blood pressure. Both are beneficial for heart health.

You can boost the blood pressure benefits even more by taking walks outdoors in nature. Simply spending time in a green environment among natural flora, according to studies, has a blood pressure lowering effect and helps with stress management.

Even Low-Intensity Exercise Counters the Negative Health Effects of Sitting Too Long

One of the biggest benefits of low-intensity exercise is that it breaks up periods of sitting. If you get up and walk around, even at a low intensity, for five minutes, you give your body a break from sitting in a chair. Why is this important?

Studies show prolonged sitting, especially longer than 6 hours per day, is associated with higher mortality from cardiovascular disease. Interestingly, this association held true even among people who did structured workouts daily.

Low-Intensity Exercise Boosts Insulin Sensitivity

One study found obese adults at substantial risk of type 2 diabetes experienced an increase in insulin sensitivity after engaging in a low-intensity exercise session. (50% of maximal aerobic capacity) The improvement in insulin sensitivity lasted into the following day. Other studies show that a 10-minute walk after meals improves blood glucose control. It all counts!

Low-Intensity Exercise Lowers Cortisol

Cortisol is a stress hormone that, when elevated, has negative effects on body composition and health. Some negative effects of elevated cortisol include:

Increased appetite, especially for sweet and salty foods
Excess belly fat
Sleep problems (insomnia)
Anxiety and depression
Reduced immunity
Decreased bone density
Decreased libido
Reduction in muscle size

While high-intensity exercise, especially low-duration exercise, can raise cortisol, lower-intensity exercise lowers it. Fitness experts often point out that people who do more intense workouts should alternate high-intensity workouts with low-intensity ones to avoid a sustained rise in cortisol.

Doing low-intensity exercise in nature has additional cortisol lowering and stress relief benefits. One study found that spending only 20 minutes in nature, even without exercising, lowered cortisol and relieved stress. Spending time outdoors in natural light early in the day also helps set your internal biological clock. Your internal clock controls all aspects of health, from how your immune system functions to hormone release. Natural light helps you set it properly.

It’s a Reboot for Your Brain

Walking in nature and other low-intensity exercises, including stretching and yoga, give your brain a rest, clear the mind, and help restore mental clarity. Research shows that even a short burst of physical activity helps stimulate blood flow to the brain and increase its plasticity – meaning it can respond more easily when faced with new situations or stimuli.

Research also links low-intensity exercise with less cognitive decline in older adults compared with no exercise or light workouts. One study found that low-intensity workouts stimulate brain pathways involved in cognitive control and attention processing.

The Bottom Line?

If you’re trying to develop more endurance and stamina, moderate to high-intensity exercise will help you achieve that goal. Higher intensity exercise is also the most beneficial for lowering the risk of cardiovascular disease.

However, lower-intensity exercise has indirect benefits for your heart. By reducing stress, lowering blood pressure, and countering the effects of too much sitting, it benefits heart health too. Plus, it’s easier on your joints.

Low-intensity exercise is also a way to relieve stress and recover from more intense workouts. Recognize that when you step outside for a leisurely walk or stretch your muscles with yoga movements, you’re doing something beneficial for your mental and physical health. When you need a break from your high-intensity routine, scale back the intensity and still reap the rewards!

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