What is a low-impact exercise?
Low-impact means that at least one foot remains in contact with ground. This includes no jumping, plyometric or plyometric exercises. Low-impact activities include walking, cycling, rollerblading and step aerobics. Certain formats can be considered “low-impact” and “no impact,” such as swimming, water aerobics or cycling.
Why choose low-impact when you’re working out?
Low-impact exercise is often chosen for reasons such as pregnancy, obesity, joint pain, injuries, and aging. Low-impact exercise can be beneficial for everyone, even the pain-free and healthy. Low impact exercise will help reduce injury risk as high impact places stress on your bones and joints.
What are my low-impact options?
There are many low-impact workouts available! These are some of the most popular options:
Walking is easy and always available. Get out there and start walking. You can increase your intensity by walking up hills or power walking quickly, as well as carrying weights.
Elliptical: This ever-popular machine does not have to be boring. You can spice it up with intervals that increase intensity and heart rate.
Zumba and other dance formats: This class will stimulate your mind, body, and soul! These classes can feel like a workout because of the music and movement. Only sweat can give it away.
Cycling: Outdoor or indoor, cycling can be a great low-impact exercise! Enjoy the outdoors while you ride. Or, check out our Beginner’s Guide To Spin Class to learn how to take an indoor spin class. Take an extra towel
Stairmaster: While climbing stairs can be a great exercise, it can also cause damage to the joints. You can climb without the pain, thanks to the Stairmaster. Bonus: The Stairmaster is a great way to shape your backside.
Kayaking or rowing: Rowing and kayaking are the same thing as the Stairmaster for your legs. This uses power from your legs and core but also increases your heart rate, burns tons of calories, and focuses on your arms, back, and shoulders. Your core will be grateful too, Indoor rowing is becoming more popular if you can’t get a kayak in the water. You can even find it as a group training class!
Yoga: Although you won’t get your heart rate up as much as an outside run, it will be hard work. Your body needs a little rest, some breathing, and some rejuvenation. There are many types of yoga, from the deep, meditative Yin flow to the high-energy vinyasa flow. Find the right one for you, and start practicing yoga!
Cardiovascular exercise is not enough. Strength training: Strength training is an essential part of your overall wellness and health. You can add strength training to your cardio day. It is a great way to reduce impact while exercising.
The Low-Impact Workout That You Can Do at Home
- Stand slightly wider than shoulder distance apart with your feet and bend your knees slightly. To keep your core still, tighten your core.
- B) At a steady pace, punch out one arm at at time.
Kick Through Lunges
- A) Stand straight with your feet at hip distance apart. Your right foot should be pointing forward. Now, take a big step backwards and lower your body towards the floor. The bottom of your lunge should have both legs bent at 90 degrees.
- B) Straighten your left foot and lift your right leg up to your hips. Continue doing this for as many reps as you like, then switch legs.
Army Crawl Planks
- A) Start in a plank position, with your shoulders above your wrists and your feet together.
- B) Now, bend your left arm so it is in the forearm position.
- C) Next, bend your right arm to the full plank position.
- Lift your left hand up and place it directly below your shoulder. Push through your palm to lift your body.
- A) Stand with your feet hip-distance apart. Then, lower into a squat position and bend the knees. Maintain a straight spine, with your chest elevated and your knees behind your toes. Keep your elbows bent, and dumbbells at shoulder height.
- B) Lift your lower body up until you are standing. Then, extend your arms out and press the dumbbells overhead. Return to the starting position.
- Stand with your feet together, arms bent in front of yourself.
- B) Lift your right leg, bend your knee slightly and kick your right foot forward. Keep your ankle straight and push through your heel.
- C) Put your right foot down, then switch to the left.
- D) Keep going until you reach the desired time limit or number of times.
Alternating knee lifts for squat curls
- A) Begin in a squat position. Weight your heels back and place your arms straight next to the dumbbells.
- B) Press your glutes together to lift your right knee and press your left leg up. Then, curl the weights towards your shoulders.
- C) Slowly lower your weights and then return to a squat. Continue with the left knee.
- A) Stand with your feet shoulder width apart, and your knees bent slightly.
- B) Hold your arms straight up and make two fists.
- C) Make a right fist and move upwards. Stop at your chin.
- D) Move to the left fist.
- E) Keep switching right and left until your pace is fast and rhythmic. Always stop at your chin as if you’re punching a target.
Sit Up Press
- A) Begin on your back, bend your knees and place your feet on the mat. The elbows should be bent, and dumbbells should rest above the chest.
- B) Sit up on your stomach and lift your head off the mat. Then, extend your arms and press the dumbbell forward. Control your movements and return to the mat.