20 low-impact exercises that are super effective

Pilates is a great form of low-impact exercise. Using your bodyweight allows you to build strength and lengthen your muscles without putting unnecessary stress on your joints. Your body will feel great after a Pilates workout. 

Barre is another low-impact workout that’s totally effective. It uses the principles of and certain movements from ballet, and if you’ve ever seen a trained ballerina, you know just how effective those movements are. 

Never discount the effectiveness of walking. It’s a wonderful and accessible form of cardio that won’t put undue stress on your body. It’s not the best option if you’re training for something major, but it’s a great form of exercise for anyone with regular health goals. 

Cycling is such a good form of low-impact exercise that the stationary bike market has been in business for decades and shows no signs of stopping. Whether you’re using a stationary bike or going on a ride outside, cycling will benefit your body in multiple ways. 

There’s a reason professional swimmers are in such great shape. Swimming is very difficult, and it works all of your muscles. Going for a half-hour swim every couple of days won’t get you in Olympic form, but it will offer you a solid, low-impact workout. 

Don’t confuse low-impact with easy. Many low-impact workouts are incredibly difficult, and rowing is one of them. You’ll build lots of muscle while rowing, but you won’t cause problems for your joints. 

Yoga is one of the best forms of exercise for modification. While it is low-impact, certain moves may be difficult if you have a bad knee, wrist, or hip. However, there are always ways to modify yoga, making it a great option for all sorts of trainees. 

If you choose to run your entire trail or take a super difficult route, hiking will not be low-impact. However, if you opt for a moderate route and climb through it at a slower pace, hiking is a fantastic low-impact workout. 

Doing just about anything in the water is good for your body. Water aerobics is especially good because it combines cardio and strength without stressing your joints. The right parts of your body will feel sore afterward. 

If you like to combine nature with your workout, kayaking is a great low-impact option. It’s especially effective for exercising your upper body. 

Sculpt works out your body with low weights and a high number of repetitive movements. It’s low impact, but it’s not for the weak. You’ll definitely feel the burn in a sculpt class. 

If you and a partner want to get in a low-impact workout together, try ballroom dancing. It’s easy on your joints, a great form of cardio, and lots of fun. It also works your brain, especially if you’re new to dancing. 

Just about any exercise considered moving meditation is low-impact, and that includes tai chi. You’ll feel centered and sore, but your joints won’t feel stressed after a tai chi workout. 

Several forms of exercise can be either high or low impact, depending on what moves you do. Skating is one such form of exercise. If you’re incorporating lots of jumps into your skating workout, it’ll be high impact. But if you keep your feet on the ground (or the ice) for the most part, it’ll be low impact. 

Elliptical training is also considered low-impact. It’s a great alternative if you love to jog or run but are no longer able to do so because of your joint health. You’ll still get your heart rate up on an elliptical machine. 

There are many classic weightlifting moves that are considered low-impact. If you’re unsure how to lift weights while preserving your joints, work with a trainer to find the most effective and safe lifting plan.

Shadowboxing improves your cardiovascular system and builds strength, and it does so without the risk of injury or stress to your joints that comes with regular boxing. You can still feel like Rocky without having to look like him post-fight. 

Core exercises are vital to overall fitness, and luckily for anyone with poor joints, they’re considered low-impact. Certain moves — like planks, L sits, and certain bridges — may be strenuous on your joints, but there are hundreds of other core exercises you can do instead. 

Circuit training can be low or high impact. It all depends on which moves you use. If you plan a circuit that avoids jumping jacks, burpees, jump squats, and other high-impact moves, you can have a very effective workout without hurting your joints. 

Step aerobics can also be done in a low-impact format. Stay light on your feet and avoid jumping. You’ll still feel the effects of the exercise without feeling pain in your joints.