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.
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.
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.
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.
