Hey, you’re a manly man. When it comes to the gym, you need to go hard or go home, right? Only if you want an injury to sideline you.

If you’re like a lot of guys, you probably prefer a lower-key exercise program for various reasons. Maybe you’re recovering from an injury or dealing with a medical condition. Perhaps you don’t feel the need to build muscles like Dwayne “The Rock” Johnson — but you do want to care for your health.

Whatever your reasons, these seven programs can help you look and feel your best. 

1. Walking 

Walking represents the ideal low-effort physical activity because it’s free, and you don’t need any equipment outside of comfortable shoes. Plus, if the weather grows inclement, you can take your workout indoors. You have stores where you live, right? Have you ever lapped a Home Depot? 

Physical activity doesn’t have to be vigorous to count. One 2007 study revealed that even a low level of exercise — around 75 minutes per week — improved the fitness level of sedentary individuals. Plus, you can squeeze in this routine on your work breaks. Get up and stroll your office instead of grabbing a salty or sugary snack. 

2. Yoga 

Yoga is an ancient system of exercise that combines all three components of fitness — strength, cardio training and flexibility. Plus, it eases the pain of multiple chronic health conditions like fibromyalgia and degenerative disk disease.

The best part? You don’t have to devote a full 30-90 minutes to your practice, although you can. Simply perform 10-15 minutes of poses when you wake up to stay energized. 

Man working out through yoga.

3. Golf 

Fore! If you watch the PGA tour, you’ll discover that many of the athletes look like they’re in shape. That’s because this sport works your core and your entire body. Plus, the element of skill distracts you from the fact that you’re getting an excellent workout.

If you’re new to the sport, you’ll need to shell out some cash for a set of clubs. You should also learn the rules of the game, such as what to do when the ball falls off the tee. 

4. Basketball 

Do you have a playground with hoops near you? Why not pick up a ball at your local department store and head out for some fresh air and exercise? You don’t need a team — you can play a game of horse solo, for example — but a pickup game of basketball is a fantastic way to meet new friends while burning calories.

Once you have your gang together, you’ll have an incentive to hit the gym and strengthen your muscles to wow folks on the court. 

Man working out through basketball.

5. Fishing 

You’ll need to invest in equipment to indulge in this sport, although you can make do with a hook, string and stick. You’ll get your heart pumping while you locate a suitable hole, which hopefully involves at least a little bit of a hike.

Each time you cast out a line, whether you use the shooter or sidearm method, you’ll work your shoulder muscles. However, if you have mobility challenges in your upper body, it’s okay to dangle your line off a dock. 

6. Frisbee 

If you have a four-legged friend, here’s a fitness program the two of you can enjoy together. Plus, you don’t have to spend much money at all — you can find everything you need at your local dollar store. You can even pick up a box of biscuits to reward Fido while you’re there. 

If you have some friends, make an adult playdate of it. You can set up a game of frisbee golf, where the objective is to play each hole with the fewest strokes possible. The losing team can pick up the tabs for coffee afterward. 

7. Bowling 

Are you looking for a fun sport that you can do while you also enjoy a brewski or two? Why not give bowling a try? You don’t have to buy a personal ball right away, although, in time, you’ll probably find you want one calibrated for your hand and grip strength.

Like most of the programs on this list, you can do this activity solo or with a group. Get the guys together or add a little flair to date night.  

Get Your Workout the Low-Key Way With These Programs 

You don’t need to get all grimy and sweaty to enjoy a satisfying workout. Get your groove on with these programs, and you’ll look and feel your best without hitting the weight room.