Posted on 7th Oct 2011 @ 2:16 PM

“No pain, no gain.” We've all heard that mantra so many times that we don't even consider the notion that we can lose weight and build muscle without putting our bodies through bouts of agony. Here are seven ideas to get you started exercising the pain-free way.

1. Walking (not running). You don't have to chew up miles on a track, sidewalk, or treadmill; the same cardiovascular and muscular benefits can be gained simply by walking around your neighborhood. You'll have to walk for a longer period of time, but you're less likely to twi style="padding-bottom:10px;"st ankles or wear out your knees.
2. Swimming. Millions of people have taken their exercise regimens into the pool. They reap the results of working out without enduring the constant pounding on their body that comes with running and other exercises. And since you're moving your arms and legs constantly, swimming will get your blood pumping in a hurry.
3. Water aerobics. This is another type of exercise that takes advantage of the relative weightlessness of being in the water. A properly-planned routine can help you tone and shape your body just as you would doing traditional aerobics. But your buoyancy in the pool reduces the stress on your legs and feet, which results in a painless workout.
4. Yoga. It's the ultimate low-impact workout that can improve your mind as well as your body. The various stretches and slow movements associated with yoga are designed to gradually make your muscles stronger and more flexible -- without all the jerky movements seen in other exercises. Plus, yoga can be performed in a group setting or by yourself.
5. Video games. No, not the "shoot' em up" or "slash 'em to pieces" kinds of games. Many of today's gaming systems now incorporate full body movement in front of a television as a method of controlling the onscreen action. And with dozens of games from tennis and baseball to skiing and soccer, you can plan a different workout each day without leaving home. Just make sure to use ergonomic accessories!
6. Yard work. You have to do it anyway, so you might as well make it work for you. Tasks like mowing the lawn, raking leaves, or sweeping sidewalks can have lasting health benefits … if you do them at a moderate pace. To maintain that tempo, listen to a digital music player that pumps some upbeat tunes into your ears while you work.
7. Dance. If you love to cut a rug, then why not dance your way to a healthy body? Just put on some music while you're cooking, cleaning, or doing laundry and boost your heart rate while getting things done. Or just dance while watching TV (many shows have upbeat music soundtracks that will keep your feet moving).
   

We all know that exercise is good for our health, but many of us despise the pain that often comes with it. Thankfully, you don't have to wince, groan, or grit your teeth while you train. And the less pain you feel while your exercise, the more likely you are to stick with your routine -- and the better you'll look and feel!