Low-Impact Exercises: What They Are and Why You Should Try Them
Whether at the gym or researching fitness online, you’ll likely hear the term “low-impact exercises” more than once. If you’re curious whether a low-impact workout might suit you, you’re in the right place!
Discover the benefits of low-impact exercises and how low-impact exercise equipment can help maximize workouts.
What is Low-Impact Exercise?
Low-impact exercise refers to workouts that don’t have you carrying heavy loadsor doing intense bodyweight workouts. But what exactly does that mean? A good way to understand is by thinking about high-impact exercises, which do the opposite:
- Tennis
- Burpees
- Running
- Squat jumps
- Jumping lunges
These are all high-impact because joints and ligaments experience a lot of strain when you do them. Low-impact exercises, on the other hand, have a low risk of injury but still help you get stronger:
- Cycling
- Swimming
- Rowing
- Pilates
- Strength training
Benefits of Low-Impact Exercises
We can’t fully answer the question “What is a low-impact workout?” without mentioning these exercises’ proven benefits. And the best part? You’ll still enjoy the following upsides no matter what low-impact activity you prefer.
One study found that working out for 150 to 299 minutes (2.5 – 5 hours) per week may improve heart health and reduce the risk of cardiovascular disease. This holds true whether one plays intense tennis matches or does low-impact exercises like swimming.
Plus, physical activity of any kind can lower one’s risk for many chronic conditions, including:
- Obesity
- Diabetes
- Depression
- Colon cancer
- Breast cancer
- Hypertension
- Osteoporosis
- Osteoarthritis
Research suggests that regular exercise, including low-impact activities, is generally safer for joints when done correctly. The study also indicates that staying active can help keep joints healthy and reduce the risk of disability over time. No wonder these workouts are getting so popular with adults of all ages and backgrounds!
Types of Low-Impact Exercises
Low-impact exercises all provide the benefits mentioned above. At the same time, each specific activity targets specific muscle groups. Consider trying a few (or all) of these options in your rotation.
Walking
Walking is one of the simplest and most effective low-impact exercises. It strengthens the lower body, improves cardiovascular health, and supports joint mobility without putting excessive strain on muscles or bones.
Plus, it’s easy to fit into any routine—whether it’s a short walk on a lunch break or a longer trek outdoors. In fact, the benefits of walking go beyond just physical fitness, playing a key role in heart health, endurance, and overall well-being.
Cycling
Cycling can be fun and competitive without risking your joints. A stationary bike makes a workout customizable, whether you prefer a group class or cycling solo while you catch up on podcasts.
Another great thing about cycling is combining strength training with cardio exercise.
Steep inclines help strengthen muscles, while flat sections are an opportunity to build cardiovascular health.
Swimming
Swimming is often considered one of the top low-impact exercises because it is less taxing on the body than, for example, running. Water makes you more buoyant, so overall weight has a far lower impact on joints.
Getting started with exercise can feel like a challenge—being out of shape makes workouts feel harder, but staying inactive makes it even harder to lose weight. In that case, low-impact exercises like swimming and water aerobics are great options to ease into movement without putting too much strain on the body.
Rowing
Not many people realize rowing is a full-body workout that targets the core, back, legs, and arms. It can also be great for cardiovascular health.
The nice thing about rowing is that even though it’s a low-impact exercise, it’s also high-intensity. Look no further if you want a safe way to get in shape and torch calories. Just like with cycling, a rowing machine gives you complete control over each workout.
Pilates
Are you unfamiliar with Pilates? This full-body workout focuses on exerting muscles through simple, safe movements to build core strength and improve body posture. It shares some common themes with yoga, but Pilates is more fast-paced and focuses on strength instead of flexibility.
Pilates is worth considering if you’ve ever watched a workout video or class and felt overwhelmed. The motions are simple and repetitive—no need to worry about getting your ankle behind your head!
Strength Training
Strength training doesn’t have to mean bench pressing huge, heavy barbells. You can create the perfect low-impact workout for your specific goals using just body weight and a few resistance bands.
One of the best things about strength training is the ability to switch up exercises anytime. With countless variations to try, you can keep your routine fresh and ensure that no muscle group is overlooked.
Low Impact Exercise Equipment
No matter what kind of activity works best for you, low-impact exercise equipment can elevate workouts to the next level.
This doesn’t necessarily mean increasing the intensity—the state-of-the-art equipment at your local Gold’s Gym can provide valuable workout data, such as heart rate, calories burned, and resistance levels, to help you optimize every session. Studies indicate that endurance exercise helps the body regulate heart rate more efficiently. This leads to better heart health and overall cardiovascular fitness. So, when you’re able to track heart rate during workouts, it can help ensure you’re training at the right intensity for maximum results.
Contact your local Gold’s Gym to learn more about our:
- Pools
- Treadmills
- Stationary bikes
- Rowing machines
- Elliptical machines
- Dumbbells and weight machines
Creating a Low-Impact Workout Routine
Need a simple way to build your own low-impact workout routine? We’ve got you covered. Follow these steps to create a regimen you’re excited about:
- Consider which specific muscle groups you must target to achieve your fitness goals.
- Remember to aim for at least 150 minutes of exercise per week, but you can break it up any way you want.
- Start slowly and safely. Each week, increase your activity level by a max of 10%. This might mean it takes time before you’re doing 150 minutes per week, and that’s okay.
- Schedule your workouts into your day as you would with any other appointment.
- Focus on a mix of activities to strengthen the whole body, such as swimming one day and strength training the next.
- Allow adequate recovery time, with at least one or two rest days per week. You may need more rest days when you’re first starting out.
- Write your routine out on paper to help reinforce your commitment.
Expert Tips for Effective Low-Impact Workouts
Now, you have everything you need to choose your favorite low-impact exercises and take the first step of your fitness journey. But first, we have a few expert tips to help you get the maximum benefit from every workout.
Proper Warm-Up and Cool-Down
Many people think warm-ups and cool-downs are only needed for serious workouts, like running a marathon. But the truth is, taking time for these steps can make low-impact exercise routines safer and more effective.
For a good warm-up, spend five to ten minutes working all the major muscle groups. It’s smart to start slow—think marching in place for 60 seconds—and then work up to 60 seconds of high kicks or side squats.
An effective cool-down will gradually slow the heart rate and breathing, plus prevent muscle cramps later. This should also take 5 to 10 minutes, but focus instead on stretching.
Maintaining Good Form
Again, you aren’t alone if you think “good form” only applies to deadlifts and boxing. In reality, every low-impact exercise has an ideal form that should be followed.
Maintaining proper body alignment helps you target the right muscles, avoid injuries, and see better results from every workout.
A helpful way to ensure you’re maintaining good form is to bring a workout buddy using a Gold’s Gym free pass. Having a partner can help keep you accountable and provide feedback on form. If you need a little more support, our physical trainers are here to help you achieve your fitness dreams.
Listening to Your Body and Adjusting Intensity
When someone asks, “What is low-impact exercise?” They often expect to hear that it’s easy and doesn’t require mindfulness. If you take away one thing from this guide, it should be that you always need to listen to your body—even during low-impact workouts.
You see, “low-impact” is a spectrum just like “high-impact.” While swimming is gentle on joints, overexerting oneself in the pool, especially as a beginner, can lead to injuries.
No matter what you’re doing to get active, check in with yourself every few minutes to ensure the intensity isn’t too much.
Staying Consistent and Motivated
Staying consistent and motivated is one of the biggest personal hurdles gymgoers face. That’s why it’s crucial to think about goals before you even start warming up.
Make sure goals are realistic, measurable, and specific. “I want to feel stronger” isn’t quite enough—push for something more concrete, such as “Six months from now, I’ll be able to play catch with my grandson for an entire hour.”
Always remember the proven benefits you’re working towards. Studies suggest that consistent physical activity can prevent major health issues like heart disease, diabetes, stroke, and certain types of cancer.
Conclusion
In short, numerous studies have proven that even a little bit of physical activity can add up over time and benefit health. You don’t have to sacrifice joint health to see these positive results.
Still unsure where to start with low-impact exercises? Find a local Gold’s Gym near you to get support from our passionate, supportive physical trainers or to try out our cutting-edge, low-impact exercise equipment.
