Low-Impact Workouts: Health Benefits, How to Get Started, and How to Get Better

If the thought of a HIIT workout class full of sprints, shuffles, and jump squats makes you shudder (and your knees ache preemptively), skip it.

Personal trainers say, undoubtedly yes, you can get very fit by keeping both feet on the ground with low-impact exercise. And no, low-impact does not mean low-intensity or easy.

After trying grueling exercise routine after grueling exercise routine, actor Jennifer Aniston, turned to lower impact strength workouts in her fifties that she says keep her fit as ever.

“I have incredible results, if not better than anything I’ve ever done before without the aches and injuries,” she told Well+Good previously. (Aniston was specifically talking about workouts by the fitness brand Pvolve — she is a brand ambassador for the company — which are low-impact classes that focus on resistance exercises to improve strength, stability, and balance.)

Low-impact exercise refers to any activity that doesn’t place a lot of strain or weight through the joints, says Joann Walker, DPT, a physical therapist and board-certified specialist in sports and orthopedics with the Ohio State University Wexner Medical Center in Columbus.

To be considered a low-impact exercise, the activity must not place increased stress on the joints, according to the Hospital for Special Surgery.

In contrast, high-impact exercises like running and jump training (plyometrics) put a lot of stress on the joints. “You’re traveling upward away from the ground and then you have gravity, as well as your body weight, as forces impacting your body when you land,” says Heather Milton, MS, CSCS, a board-certified clinical exercise physiologist with NYU Langone Health’s Sports Performance Center in New York City.

The stress from high-impact exercises can be beneficial because it spurs your bones to lay down newer, stronger tissue. But it can also create damage to your muscles, joints, and connective tissues if they’re not strong enough to handle it, Milton notes.

Low-impact activities offer many of the same health benefits as high-impact ones — without placing strain on the joints and connective tissues.

Walking qualifies as a low-impact exercise, but cycling, rowing, and elliptical training are also low-impact exercises, because your feet never leave the pedals, Milton says.

Many forms of resistance training are also considered low-impact, including barre, Pilates, yoga, and weight lifting, Dr. Walker notes.

Swimming and water aerobics are exceptions to the rule — your feet may not touch the ground, but the water absorbs the majority of the impact, per Piedmont Healthcare.

But just because an exercise is low-impact doesn’t necessarily mean it’s low-intensity. Cycling, for example, is low-impact but can be performed at a higher intensity. “You can really stress that heart rate response with low-impact activities,” Walker says.

Because low-impact exercise spans many categories — from aerobic to strength to mobility to flexibility — you can build a well-rounded, entirely low-impact routine. The key is to choose activities that help you reach 150 minutes of moderate-intensity aerobic exercise and two days of muscle-strengthening per week, as outlined in the U.S. Department of Health and Human Services’ (HHS) Physical Activity Guidelines for Americans.

Many types of exercise qualify as low-impact. Here are some examples:

Low-Impact Cardio Exercises

• Walking
• Cycling
• Elliptical training
• Swimming
• Water aerobics

Low-Impact Strength Training Exercises

• Weight lifting
• Tai chi
• Suspension training (such as with the TRX system)
• Yoga
• Barre

The perks of low-impact exercise are just as wide-ranging as the activities that comprise the low-impact exercise category. Let’s take a peek at a few of the potential health benefits:

Greater Heart Health

Low-impact aerobic activities like walking offer comparable heart-health benefits to high-impact counterparts like running. In fact, when researchers analyzed 33,060 runners and 15,045 walkers (ages 18 to 80), they found similar reductions in risk for high blood pressure, high cholesterol, diabetes, and possibly heart disease over a six-year follow-up. That is, provided the walking was moderate-intensity. The findings were published in May 2013 in Arteriosclerosis, Thrombosis, and Vascular Biology.

Lower Risk for Diabetes

Many low-impact exercises can lower your risk of getting type 2 diabetes.

Walking, for example, may decrease your diabetes risk better than medications when paired with a healthy diet. A National Institutes of Health study involving 3,234 people at risk for type 2 diabetes found that those who combined diet changes with 150 minutes of moderate-intensity exercise — usually walking — over the course of the five-year trial period reduced their diabetes risk by 58 percent. Meanwhile, those who took preventively metformin, a medication that helps control blood glucose (sugar), lowered their risk by 31 percent. A 15-year follow-up study reveals that about 55 percent of the lifestyle group had developed diabetes, compared with 56 percent of the metformin group, and 62 percent of the placebo group.

And in people with type 2 diabetes, strength training can play a role in managing blood sugar levels, per a meta-analysis of eight studies published in June 2017 in Diabetes Therapy. This may lower your risk of diabetes-related complications.

Improved Joint Health

Low-impact activities offer people with joint issues the opportunity to exercise with less discomfort and pain. Moreover, the movement associated with low-impact exercise may help lubricate stiff, achy joints and deliver blood and nutrients, thereby improving joint health and function, per the Arthritis Foundation.

Swimming and cycling, for example, may both help reduce joint pain and stiffness in people with osteoarthritis (a “wear and tear” joint disease). In one study, 48 middle-aged and older adults with osteoarthritis participated in either a 12-week swimming or cycling program (45 minutes three days per week), with both groups reporting significant improvements in joint pain and stiffness and quality of life.

However, given the study’s small sample size, it’s difficult to apply the findings to larger populations.

Stronger Bones

Building bone requires weight-bearing exercises, which means specific low-impact activities — namely, cycling and swimming — aren’t ideal, Milton says. But other low-impact exercises are incredibly effective. “Strength training is one of the best things you can do for bone density,” Milton says.

In one study involving 101 postmenopausal women with low bone mass, those who participated in a high-intensity strength training program for 30 minutes twice a week for eight months saw significant improvements in bone density.

Greater Brain Health

Low-impact exercises like walking can maintain and boost brain health, which may help prevent dementia, or the loss of thought, memory, and reasoning. In a study published in 2022 in JAMA Neurology, researchers analyzed health and activity information gathered from more than 78,000 healthy UK adults over a seven-year period. They discovered that those who walked about 9,800 steps per day (about five miles) were 51 percent less likely to develop dementia than those who walked fewer than 3,800 steps per day.

“Low-impact exercise can be beneficial for weight loss when combined with a healthy and balanced diet,” Lalitha McSorley, a physiotherapist at Brentwood Physiotherapy Clinic in Calgary, Alberta, Canada.

Low-impact activities burn calories, helping you reach a calorie deficit needed for weight loss. Though some low-impact exercises burn fewer calories in a single workout than others. For example, Harvard Health estimates that a 155-pound person burns an average of 108 calories during a 30-minute general weightlifting workout. In contrast, the same person burns 198 calories during a low-impact aerobics session of equal duration.

However, resistance training may benefit weight loss by its muscle-building abilities. According to a past report, muscle is metabolically active tissue, which means that it burns more calories at rest than fat. This may support weight loss when paired with caloric restriction. Those were the findings of a systematic review and meta-analysis published in February 2022 in Obesity Reviews.

“Additionally, low-impact exercises are easier on the joints than higher-impact activities, so you can stay active without straining your body,” McSorley says.

Your gear may vary depending on the workout, but there are a few basic items you should have on hand for low-impact exercise. Start with these:

• Shoes Unless you’re swimming or performing mat-based activities like yoga or Pilates, you’ll need supportive footwear. Get shoes specifically designed for your activity of choice (that means walking shoes or cycling shoes). Walking shoes work just fine for rowers and ellipticals, too, says Michael Hamlin, CSCS, founder of EverFlex Fitness, a personal training company in Calgary, Alberta, Canada. Opt for a cross-training shoe with minimal cushioning and a wide toe box for strength training workouts. Hamlin says that the wide toe box allows our toes to spread out more, which offers a more stable base of support for strength exercises.
• Yoga Mat A yoga mat is helpful for protecting your knees during floor exercises. It also offers a non-slip surface if doing workouts on a slippery floor. Hamlin suggests looking for a thin yoga mat, as opposed to a thick foam one, so there’s less material between your feet and the ground. “I want my clients to notice everything about the movement they’re doing, from a shift in weight, to their toes being bunched up in their shoes,” he says.
• Resistance Bands “I love resistance bands for low-impact work, as they allow you to do lighter movements with small amounts of added resistance,” Hamlin says. These resistance training tools resemble large rubber and come in a range of styles, from flat loops to elastic tubing with interchangeable handles, according to the Cleveland Clinic. Get a pack of resistance bands so you can experiment with various tension levels.
• Dumbbells A pair of dumbbells offer a quick way to add resistance once bodyweight strength exercises become easy. Hamlin recommends starting with simple neoprene dumbbells — 5, 8, and 12 pounds for women and 8, 12, and 15 pounds for men (as a general rule).
• Moisture-Wicking Clothes “While low-impact exercises are easier on the joints, some can be quite intense, and you may find yourself working up a sweat just as you would with a high-impact exercise,” McSorley says. For that reason, it’s important to dress appropriately. McSorley recommends wearing comfortable, breathable workout clothes made of moisture-wicking fabric (such as bamboo, wool, polyester, spandex, and nylon).

Before you begin low-impact exercise, note that just because an exercise is low-impact doesn’t mean it’s risk-free. People with recent injuries and surgeries, and those with ongoing health conditions such as arthritis, diabetes, and heart disease should check with their healthcare provider before starting any exercise program, according to the National Institute on Aging.

Assuming your healthcare provider has given you the all-clear to exercise, use these tips to get started with low-impact workouts.

Start Slow

It’s important to approach low-impact exercise with the same caution as high-impact exercise — especially if you’re new to your chosen activity. Low-impact exercise may be gentler on your joints, but you can still get injured if you do too much. “Swimming is very low-impact, but you’re getting resistance from the water with each stroke of your arm, and if you do a lot of it and your shoulders aren’t prepared, it could lead to injury,” Milton explains.

Start with a workout length and intensity that feels doable. It’s best to begin with small movement goals and gradually build your duration, frequency, and intensity, Walker says.

Pick Beginner-Friendly Activities

Low-impact activities are generally beginner-friendly, but some are less technical and easier to adopt. Walker points to walking and stationary cycling as especially great options for beginners.

Meanwhile, bodyweight exercises, light weights, and resistance bands offer an entry point to strength training. “If you have joint issues, the weight you choose can have a big impact on the tension the joint feels,” Hamlin says. “Start with body weight and work your way up from there.”

Listen to Your Body

All exercises have an injury risk — and low-impact exercises are no exception. Pay attention to your body’s signals to back off your intensity.

Excessive muscle soreness is one clue that you’re overdoing the exercise. Some soreness after exercise is expected, but if you’re still significantly sore — as in, you can’t move comfortably — 48 hours later, you need to scale back, Walker says.

Joint discomfort or pain is another sign to ease up.

Once you’ve settled into a low-impact workout routine, you’ll have to find ways to make the activities more challenging to continue progressing. Here are a few strategies for doing so safely:

• Lengthen your workouts. A general guideline to mitigate injury risk is to lengthen your workouts by no more than 10 percent (total) every week, Walker says. For example, if you walk, cycle, or swim for 90 minutes one week (three 30-minute sessions), aim for 99 minutes the following week (three 33-minute sessions).
• Pick up your pace. Aim to move into a moderate-intensity zone if you're accustomed to walking, cycling, rowing, elliptical training, or swimming leisurely. And if you're already working at moderate-intensity efforts, try to move a touch quicker. Use your breathing to gauge your intensity, Walker suggests. If you can only speak in broken sentences, you’ll know you’re working at a moderate intensity. If you can only manage a word or two — if that — you’re in a high-intensity zone.
• Utilize interval training. Alternate short bursts of high-intensity efforts with lower-intensity efforts, McSorley suggests. For example, cycle at a maximum-effort pace for 30 seconds and recover with 30 seconds of easy-effort cycling. Repeat. Start with fewer repetitions — say, five minutes of total work, suggests the National Academy of Sports Medicine — and build up from there.
• Add resistance. If you’re strength training, Milton suggests starting with sets of 10 to 15 repetitions. Once you can complete all repetitions with good form and no fatigue, increase weight by five percent, she says. You’ll know the weight is appropriate if you reach the end of your set feeling like you can still perform another one or two reps before your form breaks down.

No matter the low-impact exercise, your body needs energy to get through the workout. Use these tips to fuel up.

Before

Carbs are your pre-workout friend. “Carbohydrates turn into glucose and provide your body with easily-digestible energy to fuel your low-impact workouts,” explains Mary Wirtz, RD, CSSD, a board-certified sports dietitian and consultant for Mom Loves Best, based in Colorado Springs, Colorado.

If it’s been three hours or more since your last meal, consider eating a small carb-rich snack about 45 minutes before your workout. Wirtz suggests:

• A piece of fruit
• A slice of toast with 1 tablespoon of honey
• A serving of graham crackers

Keep fat, protein, and fiber low, “as these nutrients take longer to digest and may leave you feeling full and uncomfortable before the workout,” Wirtz says.

When it comes to morning workouts (before your first meal of the day), eating beforehand may not be necessary if your workout is short (30 to 45 minutes) or low-intensity (such as walking, yoga, or tai chi), per the International Sports Sciences Association (ISSA). However, if you have a longer (60 to 90 minutes), moderate to high-intensity (such as running, resistance training, or cycling) morning workout planned, you’ll want to get something in your stomach beforehand; consider the same small, carb-rich snacks listed above.

During

It’s a good idea to get carbs and electrolytes during your low-impact workout if it lasts longer than an hour, Wirtz says. A sports drink with carbohydrates provides both in an easy-to-consume package.

Shorter workouts require no more than water, Wirtz says.

After

Consume protein and carbohydrates within an hour of finishing your workout. If it’s time for your next meal, Wirtz suggests:

• A fruit smoothie made with Greek yogurt; a slice of toast
• Eggs with sauteed veggies in a whole-grain wrap
• Oatmeal with berries; a side of turkey sausage

Education

American Council on Exercise

The American Council on Exercise (ACE) is a nonprofit organization that certifies health coaches and exercise professionals. Its website features many free resources, such as a blog and an extensive exercise database and library. Look here for ideas for low-impact exercises, along with detailed descriptions and photos.

National Academy of Sports Medicine

Founded in 1987, the National Academy of Sports Medicine (NASM) is an education organization that certifies personal trainers. The NASM website also offers free resources, including a blog, exercise library, and mini education courses. Search to find information on low-impact exercise and exercising safely.

Apps

Alo Moves

Most of the at-home workouts on the Alo Moves app fall under the low-impact category: yoga, barre, Pilates, dumbbell strength, and even walking. Workouts are organized by difficulty (beginner to advanced) and intensity (level 1 to 4), making it easy to find something that fits your goals and abilities.

Fluid Running H2Go

If running on dry land is too intense for your joints, try running in deep water. The Fluid Running app takes the guesswork out of it, guiding you through a deep-water running program. The app also takes you through 10 running-inspired movements that serve as the foundation for the workouts, so you can practice the basics before hopping in the pool.

Glo

This app features various low-impact workouts, including yoga, Pilates, strength, and high-intensity interval training (HIIT). Check out Glo’s low-impact HIIT class. It’s a 30-minute workout that utilizes bodyweight exercises (you have the option to add a heavy weight if desired) like squat with overhead press, air punching, and lunges to send your heart rate soaring.