Limited range of motion can greatly decrease the effectiveness of any workout. An article in the Toronto Star suggests trying a choreographed dance, similar to Zumba, to gradually eliminate the restriction in movements.

Start with a gentle warmup that will loosen the joints and muscles that will be used. The length of the warmup should be 3 songs. Begin adding 4 dance moves that you will repeat over the length of the songs. There are endless options with things like semi-squats, various bending and arm movements. Continue adding new moves that challenge but do not cause discomfort. Try memorizing a set of moves and repeating them to work out both your memory and your body.
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Find a playlist that suits you for a fun exercise that will get easier with repetition.

Not everyone was built to do intense workouts 7 days a week. However, it is still important that men and women of all ages find time to be active. Livestrong provides 10 low-impact exercises that will prevent injury while allowing you to maintain a healthy lifestyle
1. Swimming - Buoyancy reduces stress on joints and ligaments, and the water creates resistance. Water also cools your body as you move, eliminating the risk of overheating and keeping you more comfortable.
2. Horseback Riding - Riding well means developing strong core and leg muscles, along with general fitness, but it doesn’t involve the percussive impact of many other sports.
3. Cycling - Cycling won’t damage your cartilage and ligaments the way that running can. Riding your bike is a fun exercise to do with others that allow you to enjoy the outdoors and travel further.
4. Rowing, Kayaking and Canoeing – Rowing is one of the few low-impact exercises that strengthen all the major muscle groups from biceps to quads. Kayaking and canoeing are a great alternative for those with knee or leg issues as it only requires upper arm strength.
5. Tai Chi – Tai Chi may seem boring and slow, but newer versions have incorporated working cardio health while still not causing joint and ligament pain. It works on strengthening upper and lower body muscle groups and has slight aerobic benefits.
6. Rollerblading – According to a study conducted by the University of Massachusetts, rollerblading causes less than 50 percent of the impact shock to joints compared to running!
7. Hiking – Hiking uphill rather than walking regular trails gives you much more rewording results. Just remember to wear proper hiking boots and to stay plenty hydrated.
8. Water Aerobics – Water aerobics is a popular among the elderly and those recovering from injuries. However, although the buoyancy makes it feel easier, the greater density means that you get more resistance to any action.
9. Dance - Most forms of dance will give you a great aerobic workout. Since there are so many types of dance, you’re pretty much guaranteed to find one that suits you best. Zumba is a great workout class that incorporates fun Latin dance and fat burning moves.
10. Cross-country or Nordic Skiing – Skiing on a flat surface is a fun way to enjoy the beauty of winter and because it doesn’t overstress any one muscle group, you can ski for hours without injury.
For many, finding workout that is enjoyable without stressing your joints and ligaments isn’t easy. These 10 workouts are fun alternatives to walking or jogging that will keep you fit and happy.

These 5 Exercises have become popular over the years for both men and women, with each having advantages and disadvantages.

1. CrossFit is a popular exercise class that targets a variety of fitness components including cardiorespiratory, stamina, muscular strength, muscular endurance, flexibility, power, speed, agility, balance, coordination and accuracy. What sets CrossFit apart is it's short time span and high intensity, with a focus on exerting as much energy as possible. However, CrossFit is only recommended for those seeking to build muscle mass, not lose weight, and there is also a higher risk of injury.
2. Hot Yoga is a form of yoga that takes place in a studio set to about 40 degrees Celsius that involves many standing and sitting poses. This is a great alternative to high intensity workouts as it focuses on breathing and relaxation while burning fat and toning muscles. The downside is the temperature can overwhelm people and cause dehydration.
3. Zumba is a dance infused workout that is best suited for people looking to have fun while they workout. Classes are suited for all ages, both genders and all experience levels. The combination of Latin music and cardio targets weight loss and muscle tone yet can be too confusing for some and may be hard to keep up with.
4. Workout videos are popular for busy people who do not have time to travel to a gym or group class and prefer to workout solo. High intensity video series like Insanity are great for those who want results fast and can handle difficult and intense workouts. The goal of the exercise is to workout at your body's maximum capacity for the entire time without taking any breaks. High intensity videos are not suited for everyone and is geared towards people who want full body transformations. Check out videos on Youtube to find hundreds of instructional videos that fit your needs.
5. Spinning is a cycling class taught by a instructor in a studio where students do intense cardio in an upbeat environment. The combination of sprints and cool downs allow for people to go at their own pace without overexerting themselves if the speed is not comfortable for them. Spin class is a great alternative for those who love to bicycle when the weather is not permitting.

Yoga is one of the most popular exercise and relaxation methods that works both the body and the mind. Yoga can provide relief from the hustle and bustle of modern life which brings along numerous health benefits that have been measured in regular yogis. Here are just a few simple benefits you gain from incorporating yoga into your exercise regime.

Physical Health
Yoga is a wonderful exercise that keeps you fit and maintains a healthy weight by increasing muscle strength and flexibility. What many don’t realize is that yoga is also proven to fight over-eating. By building breath awareness, yoga strengthens the mind-body connection which helps you tune in to emotions involved with certain cravings to fight them when they strike.

Mental Health
​Deep breathing brings a sense of calm and clears your mind of stress. Stress is a huge factor in so many health problems such as migraines, insomnia, high blood pressure, and heart attacks. Regular yoga practice will not only bring you less headaches and more sleep, but prevent you from allowing stress to affect your mental and physical health in the long run.

Psychological
Frequent time spent doing yoga can impact how you take on your daily lives. The experiences you have during yoga will affect how you approach different tasks and hurdles. This could mean different things to everyone. Maybe you take more time to smell the roses or eliminate negative forces in your life. Yoga can give you a new outlook and appreciation of life as a whole.
 
Neurological
Doing yoga relaxes the brain and balances your neurological system for positive thinking and healthy mentalities. Yoga's relaxation-based approach to connecting the body and the mind has been used as a therapeutic tool for those suffering from neurological disorders.
 
Intuitive
Too much pressure from work and home life can put your body in a state where surviving through life is the main goal, rather than letting your intuition lead you. Regular yoga relieves tension and allows your intuition take precedence so you become more in tune with your needs.
 
Creative
Feeling inspired and finding your inner creative side is nearly impossible with too much stress on the mind. Doing yoga releases tension and gives your mind a chance to go outside the box.
 
Connected
Yoga connects everyone of all levels of spirituality and allows us to look at life with a positive outlook. From the moment you enter the studio and lay down your mat to the end of your practice, the instructor encourages you acknowledge why you are there and eliminate any stress that may linger. The poses and breathing ultimately bring your awareness into the present moment, of noticing and accepting what is happening right now without judgment so you can flow through life with ease.
 
Check out this Buzzfeed post of popular yoga poses.

A recent study of 100 individuals diagnosed with fibromyalgia found that those who were put into a group to perform regular Tai Chi twice a week for 90 minutes over a period of 3 months had a significant improvement in pain relief and mobility. They also found improvements in overall balance and quality of sleep.
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If you are suffering from fibromyalgia pain, consider signing up for Tai Chi classes at your local community centre for great results.