Low Impact Exercise- What They Are, Benefits Of Using Them And Good Low Impact Exercise Choices

Low Impact Exercise- What They Are, Benefits Of Using Them And Good Low Impact Exercise Choices

Do you want to get fit but don't want the high impact of some exercises?

Low-impact exercises are a great way to get in shape or maintain your fitness without putting too much wear and tear on your body.

In this blog post, we'll cover what low-impact exercise is, the benefits of using them, and some good choices for low-impact exercise. We'll also touch on common mistakes people make with low-impact exercises and how often these exercises should be done.

What Is Low Impact Exercise Anyway?

Low impact exercise is any type of physical activity that has a low level of intensity and impaction on the joints.

commonly affected joints

Low impact exercise is often recommended for people who are new to working out, as it allows the body to ease into a fitness routine without putting too much strain on the joints. For people who are already physically active, low impact exercise can be a great way to mix up a workout routine and give the body a break from high-impact activities like running or jumping.

Best of all, low impact exercise can be done anywhere, making it a convenient and accessible option for people of all fitness levels.

Of course, that is not to say that low impact exercises are a pushover.

In fact, they can be just as intense as regular exercise but safeguard your precious joint and soft tissue in the process.

Benefits Of Low Impact Exercise


One of the major selling points of low impact exercise has to be its stellar safety record. Because there is less wear and tear on the body, there is a significantly lower risk of injury when participating in low impact activities.

Plus, depending on the exercise, you may be able to reduce your risk of injury significantly as many other types are prone to, especially if performed incorrectly.

Weight Loss

Despite what some people may think, you can absolutely lose weight with low impact exercise. In fact, lower intensity exercise is arguably superior to high intensity (and usually high impact) when it comes to fat utilization and weight loss.

Aerobic Capacity

Low impact exercise can also help to improve your aerobic capacity, which is a reflection of the amount of oxygen your body can use during exercise. And while this may not seem like a big deal, having a higher aerobic capacity has been linked with a host of health benefits such as a reduced risk of heart disease, stroke, and diabetes.

aerobic exercise

Exercise Intolerance

If you have (or think you might have) exercise intolerance, then low impact activity is probably your best bet. Exercise intolerance is a condition where the body cannot tolerate high levels of exercise, and often results in fatigue, chest pain, or shortness of breath.

While the exact cause of exercise intolerance is unknown, it is thought to be linked to conditions like heart disease, obesity, and asthma. If you have any of these conditions (or are at high risk for them), then low impact exercise can help you get the activity your body needs without exacerbating your condition.

Promotes Recovery and Rehabilitation

Recovery is an important aspect of health, regardless of if you work out or not.

In fact, exercise is often used as a tool to aid in the recovery process from various injuries and illnesses.

And while any type of exercise can promote recovery, low impact activity seems to be especially beneficial. This is likely because low impact exercise is less taxing on the body, which allows it to direct more energy and resources toward repair.

Collagen protein is also highly recommended during this recuperative phase to promote the synthesis of more structural and connective tissue types.

Plus, the aerobic aspect of the exercise will help improve blood flow, leading to the delivery of more oxygen and nutrients to the area that needs recovery.

Better Mood And Energy Levels

The mood and energy-boosting effects of exercise are well established. Why wouldn't you want to experience them if you are injured, or just unable to perform certain activities owing to joint pain or another ailment?

Low impact activity still delivers upon that benefit. Starting off the day with some of that exercise will improve energy levels for several hours, and also boost mood and productivity to help you get things done.

Good Choices For Low Impact Exercise


Swimming is a great choice for those who are health conscious and want to stay in shape without putting any extra strain on their bodies. It’s low impact, which means it won’t damage your knees or hips and uses the natural resistance of water to really give your muscles a workout.


If you prefer, water aerobics classes are available at most gyms and offer a great workout without any of the high-impact moves that can cause pain.


Yoga is an excellent choice for those looking to improve flexibility, balance, and muscle strength. It can also help with conditions like anxiety and depression. And because it’s low impact, it’s perfect for people who want to avoid putting any extra stress on their joints.

Yoga can help to support the mobility of people young or old, which is why it is often recommended as part of a rehab program designed to regain a muscle and joint's full range of motion.

Gold Old Walking

There is scarcely any type of exercise or activity that can compete with the range of uses basic walking offers. Not only is it our most natural biomechanical movement, but it is also one of the simplest exercises to perform.

group of people walking

Walking is an excellent form of low-impact cardio that can be done pretty much anywhere, requires no special equipment or training, and can be easily adjusted to any fitness level.

Be as leisurely or as brisk as you see fit, with benefits for your heart, bones, joints, and mental well-being, walking is truly the ultimate low impact workout.


Cycling is ideal if you’re looking to build up some cardiovascular fitness without having to worry about damaging your joints or if you prefer, an exercise bike at home to avoid the manic roadways.

It’s also one of the most popular forms of exercise because it doesn’t require much except a bike or stationary cycle.

Cycling provides a great workout for your legs and gets the heart rate up to support calorie burning for weight loss/ maintenance.

Elliptical Trainers

Elliptical trainers are another great choice for those who want an easy workout but don't want to put too much strain on their joints. They offer gentle resistance and are ideal for people of all ages and fitness levels.

elliptical trainer

The motion of an elliptical trainer takes that of an ellipse, and never fully locks out the knee or hip joints, making it ideal for those with sensitive knees or hips.

An elliptical trainer is a great choice for a low impact workout that will improve your fitness without putting any unnecessary strain on your body.


Pilates is a type of exercise that emphasizes controlled movement and proper form in order to achieve maximum results. It is often used to improve posture, flexibility, and muscle strength.

Pilates is a low impact form of exercise that can be done by people of all ages and fitness levels. It is perfect for those who want to avoid putting any extra strain on their joints.


Rowing is a great way to get a full-body workout without putting any extra strain on your joints. It uses the natural resistance of water to give your muscles a workout and can be done at any fitness level.

Rowing is a great choice for those who are looking to improve their cardiovascular fitness without having to worry about damaging their joints. It is also a great way to tone your muscles and improve your flexibility.

Or, if you prefer to use a rowing machine in your gym, this is also an excellent low impact option.

Resistance Bands

Resistance bands are hugely popular- they are very affordable and allow you to have a total body workout without any extra strain on your joints. They are perfect for all fitness levels and can be used in a variety of ways to target different muscle groups.

Resistance bands are a great way to get a full-body workout without putting any extra strain on your joints. They offer gentle resistance and are ideal for people of all ages and fitness levels.

Just be sure to choose a resistance band that is appropriate for your fitness level- too much resistance can cause joint pain, so it is important to start with a band that offers gentle resistance.


Dancing can be fun and surprisingly challenging at the same time - perfect if you want an intense but low impact workout!

It’s a great way to get your heart rate up and improve your coordination, balance, and flexibility. Plus, it’s a great way to relieve stress while twisting the night away!

There are many different types of dancing, so you can find one that suits your taste and fitness level. If you want a more intense workout, try a fitness class like Zumba or jazzercise. Or, if you want something more relaxed, try a ballroom dancing class.


SkiErg gives users the opportunity to ski using only their own body weight - making this an excellent choice if you suffer from knee issues or other limitations related to injury rehabilitation. It can be done standing or seated, so it’s perfect for those who want a low impact workout.

ski simulation machine

SkiErg is a great way to get your heart rate up and improve your coordination, balance, and flexibility. It works the muscles of the core, legs, and arms, making it a great full-body workout.

Dumbbell And Barbell Workouts

No one ever said that dumbbells and barbells need to be off-limits in terms of acting as low impact exercises, as long as you use them in the right way. If you have any pain in your joints, it is best to start with very light weights and gradually increase the amount of weight you are using as your joints get stronger.

Dumbbell and barbell workouts comprise the primary way many people get a full-body workout, we only advise against their use if you suffer from degenerative joint or muscle disorders.

Low Impact Exercise For Specific Populations

Low-impact exercise is perfect for those who are health-conscious but don't want to overdo it. It's gentle on the joints, which makes it ideal for elderly people and those with injured or painful joints, including conditions such as osteoarthritis.

Rehabilitation patients also find low-impact exercise helpful because it takes the pressure off of damaged areas and helps to restore movement and function.

People who are pregnant or breastfeeding should also avoid high-impact exercise, as it can cause serious harm to the unborn child and compromise the pregnancy.

Low-impact exercise is still a great way to get cardio and strengthen muscles without putting too much stress on the body. It's also a great way to keep weight off during pregnancy and postpartum when people aren't actively involved in exercise.

How Often Should Low Impact Exercises Be Done?

Low impact exercises are a great way to keep your body healthy and flexible. However, it is important to remember that not all low impact exercise is the same. The type of low impact exercise you choose can have a significant impact on your health and fitness. Here are some tips for choosing the right type of low impact exercise.

First and foremost, make sure the activity you choose is safe for you. If you have any preexisting medical conditions, be sure to speak with your doctor before starting any new exercise program.

Second, find an activity that fits into your schedule and lifestyle. There is no point in doing something if it’s too difficult or time-consuming to fit it into your routine.

Finally, consider the intensity level of the activity. Some activities are easier than others at higher intensity levels, but they may also be more challenging if done at lower intensity levels. Be sure to find an appropriate balance for you!

If you are new to low impact exercise, there are a few types of activities that can be tried. Low impact activities such as walking, cycling, swimming, and stationary ball exercises can be done at any intensity level.

If you are looking for an activity that is more challenging, try jumping jacks or sprinting (to a limited degree if knees and hips permit).

Activities that require more endurance such as long-distance running or lifting weights should only be attempted if you are comfortable with higher intensity levels.

Final Words

Low-impact exercise is a great way to get started on your fitness journey or to ease back into things after an injury. There are tons of benefits to working out with low-impact exercises, including weight loss, improved cardiovascular health, and increased energy levels. And the best part is that you can easily fit these exercises into your busy schedule!

So what are you waiting for? Get up and start moving today!