If walking is a regular part of your week, good for you! But what happens when your back flares up or your knee starts aching? Tempting as it may be, now’s not a good time to perfect your couch-sitting skills. “If you don’t do anything physical while nursing an injury, in as little as three weeks you could lose all of your fitness gains,” says Tim Moore, Ph.D., a health and fitness consultant in Santa Monica, Calif. As long as a physician has cleared you to continue exercising, try these activities:

Get Thee to a Pool

Exercising in water is a great option for most people with injuries, because it takes the weight off your joints while still providing enough resistance to strengthen your muscles, says New York City physical therapist Jo Smith. Smith, who helps rehabilitate many top ballet and Broadway dancers, suggests the following pool programs:

• Water walk. Try walking forward, backward and sideways. The faster you move your body, the tougher the workout will be.


• Lap it up. Swimming laps is good for most leg injuries, but avoid the breaststroke if you are having problems with your knees.
  Deep-water jog. Use a jogging motion without letting your feet touch the bottom of the pool. Many gyms now have vests you can wear to help you float while “running.”


• Try aqua aerobics. The water supports you while increasing range of motion and providing resistance. Check your gym or local Y for classes.

Weight It Out

• Challenge the uninjured limb. If your left knee is sore, do leg lifts with the right one.


• If your back or legs hurt, do upper-body weight work. Many upper-body strength-training exercises are done seated or lying down. “You could even do biceps curls, bench presses and overhead presses on the couch,” says Moore.

Gentle and Helpful

If you can’t handle tougher exercise, try these less-vigorous moves. They’ll promote a speedier recovery.

• Tai chi: This low-impact and controlled range-of-motion Chinese martial art is great for exercisers who are physically limited. “It also encourages focus and increased circulation, which boosts healing,” says Moore.


• Child’s pose: Smith suggests this yoga stretch for virtually all types of back pain as well as shoulder and neck tension. To do: Sit hips back on heels and bend torso forward, resting forehead on floor. Stretch arms straight ahead and spread fingers. Take 10 slow breaths.
  
• Breathe, just breathe: Try taking deep breaths in through the nose and out through the mouth. “Focusing on breath actually promotes physical and mental healing,” says New York City personal trainer Christopher Warden.