The Best Low-Impact Aerobic Exercises Reviewed by Certified Coach

Looking for gentle yet effective exercises? Explore our list of top low-impact workouts for various fitness goals. From cardio and strength training to improving flexibility, find the perfect routine for you.

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Hey there, fitness enthusiast! Are you looking for ways to stay active without putting too much stress on your joints? Well, you’ve come to the right place. We’re going to dive into the world of low-impact exercises – your joints’ new best friend.

What’s the Deal with Low-Impact Exercise?

Low-impact exercise is all about moving your body without hammering your joints. Think of it as the smooth jazz of the fitness world – effective, but easy on the ears (or in this case, your knees!). These exercises keep at least one foot on the ground at all times, reducing the force on your joints while still giving you a great workout.

Who Can Benefit from Low-Impact Workouts?

The short answer? Pretty much everyone! But they’re especially great for:

  • Seniors looking to stay active
  • People with joint issues or arthritis
  • Pregnant women
  • Folks carrying extra weight
  • Anyone recovering from an injury
  • People who just want to mix up their routine

Understanding Low-Impact Exercise

What Makes an Exercise Low-Impact?

Low-impact exercises are all about being kind to your joints. They typically involve:

  • Smooth, controlled movements
  • Keeping at least one foot on the ground (or supported, like on a bike seat)
  • Avoiding sudden, jarring motions

Low-Impact vs. High-Impact: What’s the Difference?

Think of it this way:

  • Low-impact: Like walking on a cloud
  • High-impact: Like bouncing on a trampoline

High-impact exercises involve both feet leaving the ground, like running or jumping jacks. They’re great for building bone density but can be tough on your joints.

Why Low-Impact Exercises Rock

  • Joint Health: They’re like a spa day for your joints.
  • Injury Prevention: Less impact means less chance of getting hurt.
  • Heart Health: You can still get your heart pumping without the pounding.
  • Muscle Strength: Yes, you can build muscle without heavy weights!
  • Accessibility: Great for all fitness levels, from beginners to pros.

Now that we’ve got the basics down, let’s dive into some of the best low-impact exercises out there. Trust me, your body will thank you!

Best Low-Impact Cardio Exercises

Ready to get your heart pumping without the jump? Let’s dive into some of the best low-impact cardio exercises out there.

1. Swimming: The Ultimate Full-Body Workout

Benefits

How to Do It

  • Find a pool (obviously!)
  • Start with a basic freestyle stroke
  • Focus on smooth, controlled movements
  • Breathe rhythmically, turning your head to the side

Pro Tips

  • Start with short distances and gradually increase
  • Try different strokes to work different muscle groups
  • Use a kickboard to focus on leg strength

Sets and Reps

  • Beginners: 10-15 minutes of continuous swimming
  • Advanced: 30-45 minutes, mixing up strokes every 5-10 minutes

2. Cycling: Pedal Your Way to Fitness

Benefits

  • Low impact on knees and ankles
  • Great for building leg strength
  • Excellent cardiovascular workout
  • Can be done indoors or outdoors

How to Do It

  • Adjust your bike seat to the right height
  • Keep a slight bend in your knee at the bottom of the pedal stroke
  • Engage your core and keep your upper body relaxed
  • Pedal at a steady pace, increasing resistance or speed for more challenge

Pro Tips

  • Mix up your terrain or resistance for a variety
  • Try interval training for a more intense workout
  • Don’t forget to stretch after your ride

Sets and Reps

  • Beginners: 15-20 minutes at a moderate pace
  • Advanced: 45-60 minutes with intervals of higher intensity

3. Walking: Simple Yet Effective

Benefits

  • Accessible to almost everyone
  • Can be done anywhere, anytime
  • Improves mood and reduces stress
  • Builds bone density

How to Do It

  • Stand tall with your head up and shoulders back
  • Swing your arms naturally as you walk
  • Land on your heel and roll through to your toes
  • Start at a comfortable pace and gradually increase your speed

Pro Tips

  • Add inclines for more challenge
  • Try Nordic walking treadmill with poles for upper body engagement
  • Walk with a friend for motivation and social time

Sets and Reps

  • Beginners: 15-20 minutes at a brisk pace
  • Advanced: 30-60 minutes, mixing in periods of faster walking

4. Rowing: Full-Body Cardio and Strength

Benefits

  • Works 86% of your muscles
  • Low-impact on joints
  • Improves posture and core strength
  • Great for cardiovascular endurance

Rowing Machine : TECHNIQUE and BENEFITS (Video Credit: Level Up Fitness YouTube Channel)

How to Do It

  • Sit on the rower with your feet secured
  • Lean forward, arms straight, knees bent
  • Push with your legs, then lean back slightly
  • Pull the handle to your chest, then reverse the movement

Pro Tips

  • Focus on power from your legs, not just your arms
  • Keep your back straight throughout the movement
  • Try interval training for added intensity

Sets and Reps

Remember, the best low-impact cardio exercise is the one you enjoy and will do consistently. Mix it up, have fun, and keep moving!

Best Low-Impact Strength Training Exercises

Who says you need to jump around to build muscle? Let’s explore some fantastic low-impact strength exercises that’ll make you strong without the bounce.

1. Resistance Band Training: Portable and Powerful

Benefits

  • Versatile and portable
  • Great for all fitness levels
  • Improves muscle strength and flexibility
  • Low risk of injury

How To Do A Resistance Band Row (Video Credit: Get Healthy U – with Chris Freytag YouTube Channel)

How to Do It: Resistance Band Row

  • Stand with feet shoulder-width apart, holding the band in both hands
  • Step on the middle of the band with both feet
  • Bend knees slightly and hinge forward at the hips
  • Pull the band towards your chest, squeezing your shoulder blades
  • Slowly return to the starting position

Pro Tips

  • Keep your core engaged throughout the movement
  • Adjust band tension by changing your grip or stance
  • Perform exercises slowly for better muscle engagement

Sets and Reps

  • Beginners: 2-3 sets of 10-12 reps
  • Advanced: 3-4 sets of 15-20 reps

2. Bodyweight Squats: No Equipment, No Problem

Benefits

  • Strengthens lower body and core
  • Improves balance and flexibility
  • Can be done anywhere, anytime
  • Easily modified for different fitness levels

Bodyweight Squat Exercise Tutorial – Proper Form and Technique (Video Credit: Runna YouTube Channel)

How to Do It

  • Stand with feet shoulder-width apart
  • Lower your body as if sitting back in a chair
  • Keep your chest up and weight in your heels
  • Push through your heels to stand back up

Pro Tips

  • Keep your knees in line with your toes
  • Go as low as comfortable, aiming for thighs parallel to the ground
  • Add a pause at the bottom for an extra challenge

Sets and Reps

  • Beginners: 2-3 sets of 10-12 reps
  • Advanced: 3-4 sets of 15-20 reps

3. Dumbbell Exercises: Light Weights, Big Results

Benefits

How to do flat dumbbell bench press (Video Credit: Jay Gardner YouTube Channel)

How to Do It: Dumbbell Chest Press

  • Lie on your back with knees bent, feet flat on the floor
  • Hold dumbbells above your chest with palms facing your feet
  • Lower the weights to chest level, elbows at about 45 degrees
  • Press the weights back up to the starting position

Pro Tips

  • Start with light weights and focus on form
  • Keep your wrists straight and core engaged
  • Breathe out as you push the weights up

Sets and Reps

  • Beginners: 2-3 sets of 10-12 reps
  • Advanced: 3-4 sets of 12-15 reps

4. Kettlebell Swings: Power Without the Impact

Benefits

  • Full-body workout
  • Improves cardiovascular fitness
  • Builds core and posterior chain strength
  • Enhances power and explosiveness

HOW TO DO A KETTLEBELL SWING WITHOUT HURTING YOUR BACK! (Video Credit: Dr. Dan’s Plan YouTube Channel)

How to Do It

  • Stand with feet shoulder-width apart, kettlebell between your feet
  • Hinge at the hips, keeping your back straight
  • Grab the kettlebell and swing it back between your legs
  • Thrust your hips forward, swinging the kettlebell to chest height
  • Let the kettlebell fall back down and repeat

Pro Tips

  • Power comes from your hips, not your arms
  • Keep your core tight throughout the movement
  • Start with a lighter kettlebell to master the form

Sets and Reps

  • Beginners: 3 sets of 10 reps
  • Advanced: 5 sets of 20 reps

Remember, good form is key in all these exercises. Start light, focus on technique, and gradually increase the challenge as you get stronger. Your body will thank you for choosing these joint-friendly strength builders!

Creating a Low-Impact Exercise Routine

Let’s get you moving with a solid low-impact exercise plan! Here’s how to put it all together.

Balancing Cardio and Strength Training

Think of your workout routine like a well-balanced meal. You need a bit of everything to stay healthy. Aim for:

  • 2-3 days of cardio (like walking, swimming, or cycling)
  • 2-3 days of strength training (using body weight, resistance bands for exercise, or light weights)
  • 1-2 days of flexibility work (like yoga or stretching)

Frequency and Duration Recommendations

How often and how long should you work out? Here’s a good rule of thumb:

  • Aim for 150 minutes of moderate-intensity exercise per week
  • This could be 30 minutes, 5 days a week
  • Or break it up into smaller chunks, like three 10-minute walks each day

Remember, some exercise is always better than none!

Progressive Overload in Low-Impact Training

Want to keep getting stronger and fitter? You need to challenge yourself a bit more over time. This is called progressive overload. Here’s how to do it safely:

  • For cardio: Gradually increase your time or intensity
  • For strength: Slowly add more reps, sets, or resistance
  • Take it slow: small increases over weeks or months are best

Sample Weekly Low-Impact Workout Plan

Here’s a simple plan to get you started:

  • Monday: 30-minute brisk walk + 15 minutes of bodyweight exercises (squats, modified push-ups, lunges)
  • Tuesday: 30-minute swim or water aerobics
  • Wednesday: 30-minute resistance band workout
  • Thursday: 30-minute cycling (outdoor or stationary bike)
  • Friday: 30-minute yoga or stretching routine
  • Saturday: 45-minute mix of walking and light dumbbell exercises
  • Sunday: Rest or gentle stretching

This is just a sample. Feel free to adjust based on what you enjoy and what fits your schedule!

Low-Impact Exercises for Specific Populations

One size doesn’t fit all when it comes to exercise. Let’s look at how different groups can benefit from low-impact workouts.

Seniors

As we age, staying active becomes even more important. Here are some great low-impact options for seniors:

  • Walking: Great for maintaining bone density and cardiovascular health
  • Water aerobics: Easy on the joints and great for overall fitness
  • Tai Chi: Improves balance and reduces fall risk
  • Chair yoga: Enhances flexibility and strength without strain

Remember to start slow and always check with your doctor before starting a new exercise routine.

Individuals with Joint Issues or Arthritis

When your joints are sore, exercise might be the last thing on your mind. But the right kind of movement can actually help! Try these:

  • Swimming or water walking: The water’s buoyancy takes pressure off your joints
  • Stationary cycling: Low-impact cardio that’s easy on the knees
  • Gentle yoga: Improves flexibility and strength without jarring movements
  • Resistance band exercises: Builds strength without heavy weights

Always listen to your body and stop if you feel pain.

Pregnant Women

Staying active during pregnancy is great for both mom and baby. Here are safe, low-impact options:

  • Walking: Simple, effective, and can be done throughout pregnancy
  • Swimming: Helps relieve swelling and back pain
  • Prenatal yoga: Improves flexibility and prepares for labor
  • Low-impact aerobics: Keeps you fit without bouncing or jumping

Always consult with your healthcare provider before starting or continuing an exercise routine during pregnancy.

Overweight or Obese Individuals

Starting an exercise routine when you’re carrying extra weight can be challenging, but these low-impact options can help:

  • Water exercises support your body weight while providing resistance
  • Recumbent bike provides back support while you get cardio
  • Best elliptical machines for home gym gives a full-body workout without stress on joints
  • Strength training with resistance bands builds muscle, which helps burn fat

Remember, any movement is better than none. Start slow and gradually increase your activity.

Those Recovering from Injuries

Getting back into exercise after an injury can be tricky. Here are some gentle options to consider:

  • Walking: Start with short distances and gradually increase
  • Stationary cycling: Great for rebuilding leg strength
  • Swimming: Provides a full-body workout without impact
  • Gentle stretching or yoga: Helps maintain flexibility and prevent stiffness

Always follow your doctor’s or physical therapist’s advice when recovering from an injury.
No matter your situation, there’s a low-impact exercise that can work for you. Start slowly, listen to your body, and don’t be afraid to modify exercises to suit your needs.

Equipment for Low-Impact Workouts

Good news! You don’t need a gym full of fancy equipment for an effective low-impact workout. Here’s what you might want to consider:

Essential Equipment

1. Proper Footwear

Good shoes are your best friend in low-impact workouts. Look for:

  • Comfortable fit with enough toe room
  • Good arch support
  • Cushioning for shock absorption
  • Stability for your specific foot type

Remember, different activities might require different types of shoes.

2. Resistance Bands

These stretchy wonders are cheap, portable, and super versatile. They’re great for:

  • Strength training
  • Improving flexibility
  • Rehabilitation exercises

You can get a set with different resistance levels to challenge yourself as you get stronger.

3. Light Dumbbells

A pair or two of light dumbbells can add variety to your strength training. They’re useful for:

Start with weights you can comfortably lift for 12-15 repetitions.

Optional Equipment

1. Exercise Bikes

Great for low-impact cardio, especially if you have joint issues. Options include:

  • Upright bikes: Similar to regular bicycles
  • Recumbent bikes: Offer back support, good for those with balance issues
  • Spin bikes: For more intense workouts

2. Rowing Machines

These provide a full-body, low-impact workout. They’re excellent for:

3. Ellipticals

These machines offer a smooth, joint-friendly cardio elliptical workout. They’re good for:

  • Full-body workouts
  • Varying intensity levels
  • Forward and backward motion to target different muscles

4. Yoga Mats

A good yoga mat is useful for more than just yoga. It’s great for:

  • Floor exercises
  • Stretching routines
  • Providing cushioning on hard surfaces

5. Kettlebells

These cannonball-shaped weights with handles are versatile tools for:

  • Building strength and power
  • Improving balance and coordination
  • Full-body workouts

You don’t need all of this equipment to get started. Begin with the basics and add pieces as you progress and discover what you enjoy most.

Tips for Maximizing Low-Impact Workouts

Want to get the most out of your low-impact exercises? Here are some key tips to keep in mind:

Proper Form and Technique

Good form isn’t just about looking good – it’s about staying safe and getting results. Here’s why it matters:

  • Reduces risk of injury
  • Ensures you’re targeting the right muscles
  • Maximizes the effectiveness of each exercise

Tips for maintaining good form:

  • Start with lighter weights or easier variations to master the movement
  • Use mirrors to check your posture
  • Consider working with a fitness professional to learn proper technique

Breathing and Core Engagement

Don’t forget to breathe! Proper breathing helps:

  • Deliver oxygen to your muscles
  • Stabilize your core
  • Manage the intensity of your workout

Try this:

  • Inhale during the easier part of the movement
  • Exhale during the more challenging part
  • Keep your core gently engaged throughout each exercise

Incorporating Variety to Prevent Boredom

Doing the same routine day after day can get boring. Mix it up to:

  • Keep your workouts interesting
  • Challenge different muscle groups
  • Prevent plateaus in your progress

Ideas for adding variety:

  • Try a new low-impact cardio machine each week
  • Alternate between different types of strength training
  • Explore various yoga or Pilates styles

Gradual Progression and Overload

Remember the tortoise and the hare? Slow and steady wins the race in fitness too. Gradual progression helps:

  • Prevent injury from doing too much too soon
  • Consistently improve your fitness over time
  • Keep you motivated with regular improvements

How to progress safely:

  • Increase duration before intensity
  • Add 5-10% to your weights or reps each week
  • Gradually decrease rest times between sets

Listening to Your Body and Avoiding Overtraining

Your body knows best. Paying attention to how you feel can:

  • Prevent injuries from overuse
  • Help you identify when you’re ready for more challenge
  • Ensure you’re recovering properly between workouts

Signs you might be overdoing it:

  • Persistent muscle soreness
  • Decreased performance
  • Trouble sleeping
  • Feeling unusually tired or moody

Rest and recovery are just as important as the workouts themselves. Don’t be afraid to take a day off when you need it!
By following these tips, you’ll get the most out of your low-impact workouts while staying safe and motivated. Keep at it, and you’ll be amazed at what your body can do!

Common Myths About Low-Impact Exercises

Let’s bust some common misconceptions about low-impact workouts!

Myth 1: “Low-impact means low-intensity”

This couldn’t be further from the truth! Low impact simply means less stress on your joints, not less of a workout. Here’s the reality:

  • You can get your heart pumping and muscles burning with low-impact exercises
  • Intensity is about how hard you’re working, not how much you’re jumping around
  • Many low-impact exercises, like swimming or rowing, can be incredibly challenging

Myth 2: “Low-impact exercises don’t burn calories”

Wrong again! Low-impact exercises can be great for burning calories. For example:

  • An hour of swimming can burn 400-700 calories
  • Cycling can burn 400-600 calories per hour
  • Even walking can burn 200-300 calories per hour

Remember, the number of calories burned depends on your weight, intensity, and duration of exercise.

Myth 3: “You can’t build strength with low-impact workouts”

This myth is easy to debunk. Many low-impact exercises are excellent for building strength:

  • Resistance band exercises can target all major muscle groups
  • Bodyweight exercises like push-ups and squats build functional strength
  • Even cardio exercises like rowing engage multiple muscle groups

The key is to progressively challenge your muscles, regardless of the type of exercise.

Myth 4: “Low-impact exercises are only for seniors or injured individuals”

While low-impact exercises are great for these groups, they’re beneficial for everyone:

  • Athletes use low-impact exercises for recovery and cross-training
  • People of all ages can benefit from the reduced joint stress
  • Low-impact exercises can be a sustainable way to stay fit long-term

Don’t let these myths hold you back from trying low-impact workouts. They offer a wide range of benefits for people of all ages and fitness levels. Give them a try and see for yourself!

Combining Low-Impact and High-Impact Exercises

Who says you have to choose? Mixing low-impact and high-impact exercises can give you the best of both worlds. Let’s explore how to do this safely and effectively.

Benefits of a Mixed Approach

Combining low and high-impact exercises can:

  • Provide a more well-rounded fitness routine
  • Reduce the risk of overuse injuries
  • Keep your workouts interesting and challenging
  • Allow for intense workouts while giving your joints a break

How to Safely Incorporate Both Types of Exercises

Here are some tips for mixing it up:

  • Start with more low-impact exercises and gradually add high-impact moves
  • Use high-impact exercises for short bursts within a low-impact routine
  • Alternate between low and high-impact days
  • Listen to your body and adjust as needed

Remember, it’s all about finding the right balance for you.

Sample Mixed-Impact Workout Routines

Here are a couple of ways you could combine low and high-impact exercises:

Routine 1: The Weekly Mix

  • Monday: Low-impact – 30 min swimming
  • Tuesday: High-impact – 20 min jogging + bodyweight exercises
  • Wednesday: Low-impact – 30 min cycling
  • Thursday: High-impact – 20 min HIIT workout
  • Friday: Low-impact – 30 min rowing
  • Saturday: Mixed – 20 min walk + 10 min jump rope
  • Sunday: Rest or gentle yoga

Routine 2: The Daily Blend

  • 5 min warm-up walk
  • 10 min jogging (high-impact)
  • 10 min cycling (low-impact)
  • 5 min jump squats (high-impact)
  • 10 min resistance band exercises (low-impact)
  • 5 min cool-down stretch

These are just examples. Feel free to adjust based on your fitness level and preferences. The key is to find a mix that challenges you while also being sustainable and enjoyable.

Measuring Progress in Low-Impact Training

How do you know if your low-impact workouts are working? Let’s explore some ways to track your progress.

Tracking Cardiovascular Improvements

Your heart and lungs are getting stronger, but how can you tell? Look for these signs:

  • You can exercise for longer without getting tired
  • Your resting heart rate decreases over time
  • You recover more quickly after exercise
  • Everyday activities, like climbing stairs, become easier

Try this: Time how long you can do your favorite cardio exercise before you need to rest. Check again in a month – you might be surprised!

Monitoring Strength Gains

Even without heavy weights, you can still get stronger. Here’s how to tell:

  • You can do more repetitions of an exercise
  • You can use a stronger resistance band or heavier dumbbell
  • Everyday tasks, like carrying groceries, feel easier
  • You notice better muscle definition

Keep a simple log of your exercises, including the number of reps and the resistance used. This makes it easy to see your progress over time.

Assessing Flexibility and Mobility

Low-impact exercises often improve how well you can move. Notice if:

  • You can reach further in stretching exercises
  • Your posture improves
  • You have less stiffness in your joints
  • Your balance gets better

Try this: Once a month, see how close you can come to touching your toes. Mark it on a wall or take a photo to track your progress.

Using Technology and Fitness Trackers

Technology can be a great help in tracking progress. Consider using:

  • Fitness trackers or smartwatches to monitor heart rate and steps
  • Smartphone apps to log workouts and track improvements
  • Smart scales to measure weight and body composition changes
  • Online tools to record and analyze your workout data

Frequently Asked Questions (FAQs)

Q. Can I lose weight with low-impact exercises?
A. Absolutely! The best low-impact exercises for weight loss include swimming, cycling, and rowing. These activities burn calories and build muscle without stressing your joints. Remember, weight loss is primarily about calorie deficit, so combine your workouts with a healthy diet for the best results.

Q. What’s the best low-impact exercise for bad knees?
A. Swimming is often considered the best exercise for bad knees. The water supports your body weight, reducing stress on your joints. Other great options include cycling (especially recumbent bikes), elliptical machines, and water aerobics.

Q. Are low-impact exercises effective for burning belly fat?
A. While you can’t spot-reduce fat, low-impact exercises can help you lose overall body fat, including belly fat. The best low-impact exercises for belly fat include rowing, which engages your core muscles, and brisk walking, which is great for overall fat burning.

Q. What’s the best low-impact exercise equipment for home use?
A. Some of the best low-impact exercise equipment for home use includes:

  • Stationary bike
  • Rowing machine
  • Elliptical trainer
  • Resistance bands
  • Light dumbbells

Choose based on your fitness goals, available space, and budget.

Q. Can seniors do low-impact exercises?
A. Definitely! In fact, low-impact exercises are often the best choice for seniors. The best low-impact exercises for seniors include walking, swimming, tai chi, and gentle yoga. Always consult with a doctor before starting a new exercise routine.

Q. How often should I do low-impact exercises?
A. Aim for at least 150 minutes of moderate-intensity low-impact aerobic activity per week, spread over several days. For strength training, try to include exercises that work for all major muscle groups 2-3 times per week.

Q. Can low-impact exercises improve cardiovascular health?
A. Yes! Many low-impact exercises are excellent for cardiovascular health. Swimming, brisk walking, and cycling are among the best low-impact exercises for cardiovascular health. They get your heart rate up without putting stress on your joints.

Q. What are the best low-impact HIIT exercises?
A. High-Intensity Interval Training (HIIT) can be low-impact too! Some of the best low-impact HIIT exercises include:

  • Burpees without the jump
  • Mountain climbers (slow and controlled)
  • Rowing machine sprints
  • Stationary bike intervals

Remember to warm up properly and listen to your body during intense workouts.

Q. Can I build muscle with low-impact exercises?
A. Yes, you can! Resistance training with bands or light weights, bodyweight exercises like push-ups and squats, and even some cardio exercises like rowing can help build muscle. The key is to progressively increase the challenge over time.

Q. What’s the best low-impact exercise for beginners?
A. Walking is often the best low-impact exercise for beginners. It’s simple, requires no special equipment, and can be easily adjusted to your fitness level. As you build stamina, you can increase your pace or try other low-impact activities like swimming or cycling.

Jonathan Valdez, RDN, CDCES, CPT

Jonathan Valdez, RDN, CDCES, CPT is a New York City-based telehealth registered dietitian nutritionist and nutrition communications expert.
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