Low impact exercises reduce stress on your joints while still offering a challenging and engaging workout. Some low impact exercises include walking, cycling, and swimming.
Low impact exercise is a form of exercise that reduces the stress or pressure on your joints.
This type of exercise is good for individuals with joint pain or those newer to working out. It can also be a cross-training option for athletes who want to stay active on recovery days.
Swimming incorporates elements of cardio, strength, and flexibility. At the same time, the buoyancy of the water reduces stress on your body by helping to support your weight.
A basic freestyle stroke engages muscles throughout your upper and lower body — especially your shoulders, triceps, pecs, and quads — and your core.
Some other swimming strokes you may be interested in trying are:
- breaststroke
- backstroke
- butterfly
Different strokes emphasize different muscle groups, but all are great forms of exercise. You can experiment and find the type of stroke you enjoy, as well as the ones that challenge you.
Walking puts less strain on your knees than running or jogging. Walking on a surface such as a track or a trail can put even less stress on your joints than walking on concrete.
Walking outside is also associated with boosted mood and reduced stress.
Focus on getting your power from your legs and hips. Keep your abdominals engaged and push the ground behind you to accelerate.
You can alternate between 1 to 3 minutes of walking at a faster speed with 30 to 60 seconds of walking at a slower recovery speed.
Rowing is another exercise that provides a total body strength and cardio workout. This non-weight-bearing exercise is an effective option for those with joint concerns.
You’ll need access to a rowing machine, so this will most likely be a gym-based workout. Rowers are also available to purchase at various price points.
How to keep proper form
- Sit on the rower, bend your knees, and strap your feet onto the platform. Then, grab hold of the handlebar.
- Position your shins vertically, with your upper body slightly bent forward over your legs and your arms straight.
- Pushing through your heels, press your feet against the platform, straightening your legs.
- With your core engaged, lean your upper body back about 45 degrees and finish your pull by bending your elbows to bring the handle toward your chest.
- To return, reverse the order of the previous steps: straighten your arms, allow your upper body to move forward toward the platform, and, once your hands pass your knees, begin to bend your legs and return to the starting position.
Whether you opt for a stationary ride in a cycling class or head out on a traditional bicycle, cycling is an intense, low impact exercise.
A 2019 study found that indoor cycling may improve:
- aerobic capacity
- blood pressure
- lipid profile
- body composition
The researchers also found that these benefits can be achieved without dieting.
You can start cycling with little investment, especially if you already have access to a stationary bike.
Shifting into higher gears or, if you are outdoors, taking a route with more inclines can increase the intensity of your cycling workout. You can also decrease the intensity by shifting into lower gears or taking a flatter route.
How to keep proper form
Finding a bike with the right fit is crucial for comfort and protecting your joints. Riding with the seat too high, too low, too far forward, or too far back can increase the risk of damaging your joints.
Your knees should be slightly bent even at their fullest extension during one revolution to protect your joints.
Your handlebars should be high enough to maintain good posture, allowing you to comfortably reach the handlebars without slouching.
If you need guidance on your form, visit a dedicated bicycle shop or ask a cycling class instructor to set you up properly.
The side-to-side motion from skating offers a counter-stimulus to the muscles and joints of your lower body, which most often move in the front-to-back, or sagittal, plane.
Your legs work differently when you’re skating than when you’re walking, running, or cycling.
Skating can be a great way to work your glutes, hip abductors, and inner thighs. And, it’s fun!
If running, jumping, or plyometrics are unavailable, you can still enjoy a challenging workout with low impact exercises such as swimming, cycling, and walking.
Regardless of your fitness goals, adding low impact cardio exercise to your routine has several benefits.
Ensure you feel strong and stable before moving on to more advanced workouts, and talk with your doctor before starting a new fitness routine.