When thinking of exercise, it is easy to picture high-intensity, high-impact workouts such as running, weightlifting, jumping rope, and plyometrics. However, exercise does not have to be high-impact to be highly effective. Low-impact exercise is a gentle and sustainable alternative that people of all fitness levels, and all ages can utilize to improve their health without excessively straining the joints, muscles, and body. Low-impact exercise offers numerous benefits such as muscular, cardiovascular, and mental well-being making it the ideal option for beginners, those recovering from injury, seniors, and all others who want to benefit from exercise with minimal risk of injury.

“Low-impact exercise is physical activity that involves minimal stress on the body, particularly the joints and bones.”

High-impact exercises like those mentioned above generally involve jumping, pounding, or movements with heavy resistance, while low-impact exercises employ smooth and fluid movements with a high degree of control. Some examples of low-impact exercises include walking, swimming, yoga, cycling, and the elliptical machine.

A common misconception is that low-impact movements must also be low-intensity, but that is not always the case. You can engage in low-impact exercise at a high intensity, and the same is true for high-impact exercises at low intensity. Impact refers to the force exerted on the body while intensity refers to the amount of effort required during exercise. Performing low-impact exercise at a high intensity will increase your heart rate and can provide an intense workout with minimal risk of injury. This fact makes low-impact exercise accessible to nearly everyone, allowing all to enjoy its benefits.

The primary attraction to low-impact exercise is the minimal risk of joint, bone, and soft-tissue injury. These activities do not involve repeated jumping, pounding, or movement with heavy weight, thus are gentler on the body and much less likely to cause pain or injury. This benefit is particularly important to those with arthritis, prior injuries, or chronic joint pain. It allows individuals suffering from these ailments to be active without exacerbating their conditions and causing further damage.

Low-impact exercises are great for improving cardiovascular health. They typically increase the heart rate slowly and allow people to exercise for extended periods, keeping them in their target heart rate range longer. This effective exercise methodology is perfect for those with a history of heart problems, breathing difficulties, and high blood pressure because it invokes safe and controlled changes in heart rate rather than quick and intense changes.

Consistent, extended activity burns calories making it an excellent weight management tool. Low-impact activities typically burn fewer calories than higher-impact exercises, but they are usually more sustainable both during the activity and in the long run. With reduced muscle and joint soreness, it is easier to stay consistent over time, in many cases leading to better results than higher-impact exercise.

When discussing the benefits of exercise it’s important to understand that they extend beyond the physical. Regardless of the impact or intensity, exercise stimulates the brain to release endorphins, or chemicals that provide relief from stress and anxiety, increase focus, and elevate your mood. These endorphins are similarly released when laughing, eating delicious foods, and even when falling in love. Imagine having a healthy way to steadily release these chemicals to control your own well-being. A final note on endorphins is that they are the body’s natural painkiller. So those who suffer from chronic pain should turn to exercise as a form of pain management.

The benefits of low-impact exercise are clear for beginners, those recovering from injury, and people suffering from chronic conditions, but the inclusivity of low-impact exercise does not stop there. It is a sustainable way for everyone to exercise for a lifetime. Exercise can be a daunting task, but low-impact exercise may appear less intimidating, less painful and stressful, and typically causes less next-day soreness. If the negative side effects of exercise deter you from starting, then low-impact exercise is a more sustainable way to enjoy the long-term benefits.

Male athlete suffering from pain in leg while exercising outdoor

“The number one low-impact exercise and one that should be part of every able-bodied individual’s routine is walking.”

Brisk walking, or walking with a purpose, requires no equipment and can be done anywhere that it is safe. Start at a comfortable pace, walk for thirty to sixty minutes at a time, and steadily increase your distance and speed as the walk becomes easier. The ability to take a walk outside, in nature, is a blessing. Take advantage of this blessing and use it to your advantage.

Smiling muslim kids walking near parents and lake in park

Water-based activities such as swimming and water aerobics are among the lowest-impact exercise options. Water’s buoyancy serves to reduce joint stress while providing resistance to movement. Its nature’s perfect apparatus for cardiovascular and resistance-training, and an extremely low-impact full-body workout, making it a prime choice for those who are pregnant, elderly, or overweight.

Yoga is a form of exercise that places focus on movement, breathing, balance, and core strength. It emphasizes a controlled and deliberate movement pattern, making breath the primary source of energy to connect the mind and body.

“Yoga promotes mindfulness, induces relaxation, and can improve both physical and mental well-being.”

It’s often incorrectly overlooked as a form of low-impact yet intense exercise and can be done as its own routine or incorporated into other forms of exercise.

yoga in the woods

The elliptical machine mimics the motion of running and provides similar benefits without the high impact on joints. The motions are smooth and continuous, strengthening the muscles and cardiovascular system in tandem. Most of the work is done by the legs, with arms and core supplementing the movements. If you’ve never been on an elliptical machine, it’s time to saddle up.

Incorporating low-impact exercises into your routine is simple. Start at any pace you feel comfortable, and gradually increase intensity and duration. Create a balance between cardiovascular, resistance, and flexibility training by incorporating different types of low-impact exercises and creating the most well-rounded fitness routine.

Whether you are a beginner, recovering from injury, or looking for a long-term sustainable way to stay fit, low-impact exercise is the answer to providing all the benefits of exercise with a reduced risk of injury. As with any exercise, consult your physician before beginning a low-impact exercise routine. This will ensure you can continue to improve your health and wellness for a lifetime.

 

Ali Othman is an NSCA-certified personal trainer with over fifteen years of experience in the health and wellness industry. He is passionate about giving people the tools to live a healthier and better-informed tomorrow.