Many people who are working toward weight loss find that stepping up exercise for the first time can wreak havoc on the joints. Thankfully, you don't have to pound the pavement or otherwise put heavy stress on your joints in order to shed pounds. Low-impact exercises can be effective options that can benefit both your cardiovascular health and muscular endurance to support your weight-loss journey. Low-intensity exercises are joint-friendly and versatile, offering numerous health benefits beyond weight loss. Such exercises are excellent for improving heart health and muscle endurance without putting undue stress on the body. Here, we'll explore different types of low-impact workouts, as well as how low-impact workouts and nutritional changes go hand-in-hand for healthy weight loss.
Understanding Low-Impact Workouts
Low-impact exercises create minimal stress on the body's joints and can be an effective option for those who are interested in losing weight. Both high-intensity and low-impact workouts can be effective options for weight loss. Melding the two can create a sustainable approach to exercise. Low-impact workouts alone can be a good fit for people who are new to exercise, have injuries, experience joint pain, or simply prefer low-impact options. People who participate in higher-impact workouts (such as running) may find that low-impact workouts are a good fit for cross-training days, or during times when they're experiencing high levels of soreness from higher-impact workouts.
When you hear the term “low-impact exercise” you might think it’s referring to exercise that is low in intensity, a.k.a. easy. This isn’t the case. “Low-impact exercise is movement that is gentle on your body and places less stress on the joints [than high-impact exercise], yet still provides a generous output of energy or resistance on the muscles and cardiovascular system,” says Rebecca. In other words, low-impact exercise is a highly effective form of fitness that’s not easy but rather easy on your body. Examples include hiking, walking, strength training, low-impact cardio, Pilates, and more. Low-intensity exercise, on the other hand, involves reducing the amount of effort or intensity in your workouts, keeping your heart rate relatively low, and/or lifting lighter loads, says Rebecca.
Low-impact exercise can be low-intensity, but it can also be high-intensity as long as it’s a type of exercise that reduces the load and stress of your joints. For example heavy deadlifts are high in intensity but do not include any jumping or plyometric movements, which means they’re low in impact. Another example of a high-intensity, low-impact workout is hiking, or walking on the treadmill at 12-15 percent incline at a moderate to brisk pace. “This mimics the intensity of a flat jog or easy run cardiovascularly, but the impact on the joints is largely reduced, making it feel good and easier to do for most people,” says Rebecca.Even though low-impact exercise is gentler on the body, it’s important to talk to your doctor before taking on a new physical activity regimen. People with musculoskeletal injuries, arthritis and other mobility issues in particular need to know how to safely work out to prevent additional injury, Crockford notes. Talk to your doctor about your goals for exercise as well as overall health and wellness. They can even suggest exercises that are appropriate for you.
Myths About Low-Impact Workouts
The biggest myth about low-impact workouts is that they’re not intense enough to deliver noticeable fitness results. But you can amp up the intensity of a low-impact workout like walking, cycling, or rowing to help you reach your fitness goals (including any weight-loss goals you might have). Intensity and impact are two entirely different variables. You can do high-intensity, low-impact workouts for maximum gains and minimum strain. Because low-impact workouts are gentler on your joints, they’ve also sparked the myth that only beginners or older adults can benefit from them. But doing too many high-impact workouts without enough rest or variation in your routine can lead even the most experienced exercisers toward burnout and injury, according to the National Library of Medicine.
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Benefits of Low-Impact Workouts
There’s a reason fitness experts love low-impact workouts and recommend everyone incorporate them into their fitness regimen, no matter their fitness level. Below, Rebecca runs-or, walks-through the benefits of this gentler form of exercise:
Fewer injuries and a better-feeling bod: Because they place less stress and strain on the joints, low-impact workouts leave the body feeling good both during and after the workout, says Rebecca. They also reduce the risk for longer-term injuries to joints like the knee, which can suffer over time from higher-impact workouts.
Reduced recovery time: “Since impact is reduced, recovery time is also reduced, enabling these types of workouts to be done more often-which is incredibly helpful when it comes to building a realistic and sustainable training routine,” says Rebecca.
Helps to build muscle mass and bone strength: Rebecca says including low-impact cardio and low-impact resistance training is “critical” to building muscle, maintaining strong bones, and improving endurance. “Specifically for women, it's incredibly important as we age to maintain as much muscle mass as possible to offset hormone reduction,” she says.
No limits: “I love that this type of workout can be done daily if desired, whereas HIIT only needs to be in your routine 1-2 times per week,” says Rebecca.
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Accessible: “These workouts have a lower bar to entry, making this type of exercise suitable for almost all people,” she says.
Complements other forms of training: Rebecca says that low-impact exercise improves cardio conditioning, coordination, and balance.
Fun!: “These workouts are endorphin-boosters, and allow people to feel successful right away, which is a big confidence-booster,” says Rebecca.
Regular, moderate-intensity exercise can help you reach important health goals such as maintaining a healthy weight and reducing the risk of heart disease, Type 2 diabetes and some cancers as well as strengthening bones and muscles, according to CDC. Keeping up an exercise regimen can also have a positive impact on your mental health and lift your mood.
Examples of Low-Impact Workouts for Weight Loss
One of the best things about low-impact workouts is that there is a lot of variety within the category, and you can engage in both low-impact cardio and low-impact resistance training. Ready to start incorporating low-impact workouts into your wellness routine? Give these options a try.
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Walking
It's free, you can do it anywhere-and it's great for your health. Walking is a low-impact workout option that can make a major difference in your weight-loss journey. Taking a simple 30-60 min outdoor walk is a great way to incorporate low-impact exercise into your fitness regimen, says Rebecca. Walking on a treadmill also works, and the Peloton App has a number of classes that will keep your indoor walks motivated and exciting. A study from Harvard showed that walking briskly for half an hour each day can actually mitigate the effects of genes typically associated with obesity. Another research study from the University of Exeter showed that just a 15-minute walk can help to curb emotional eating, specifically when it comes to sugar.
Other benefits of walking include:
- Improved heart health
- Improved muscle endurance
- Strengthened immune system
- Reduced levels of stress and tension
- Improved sleep
Cycling
Cycling of all kinds is considered low-impact exercise, so whether you hit the streets on your bike or clip into a Peloton Bike, pedaling it out can be a great low-stress way to get fit. Cycling is an intense, low impact exercise. A 2019 study found that indoor cycling may improve aerobic capacity, blood pressure, lipid profile and body composition. The researchers also found that these benefits can be achieved without dieting.
You can start cycling with little investment, especially if you already have access to a stationary bike. Shifting into higher gears or, if you are outdoors, taking a route with more inclines can increase the intensity of your cycling workout. You can also decrease the intensity by shifting into lower gears or taking a flatter route.
Swimming
Swimming can be a fantastic way to get a great cardiovascular workout without harming your joints. Many people enjoy swimming because it provides a full-body workout that you can do indoors or outdoors and can result in a high caloric burn in a short amount of time. Swimming incorporates elements of cardio, strength, and flexibility. At the same time, the buoyancy of the water reduces stress on your body by helping to support your weight. A basic freestyle stroke engages muscles throughout your upper and lower body - especially your shoulders, triceps, pecs, and quads - and your core.
Benefits of swimming include:
- Improved mood (swimming has been shown to decrease anxiety)
- Increased strength
- Increased flexibility
- Increased lung capacity
- Improved heart health
If you're new to swimming, it can take some time to build up the cardiovascular endurance needed to spend time doing laps in the pool. Taking it one lap at a time, varying your strokes, or using a kickboard can all help you work up to consistent swimming workouts.
Some other swimming strokes you may be interested in trying are breaststroke, backstroke, and butterfly. Different strokes emphasize different muscle groups, but all are great forms of exercise. You can experiment and find the type of stroke you enjoy, as well as the ones that challenge you.
Yoga
Yoga is a stress-relieving practice that can enhance your mind-body connection-all while providing you with an effective way to burn calories and support healthy weight loss. Heading to a yoga studio can be a fun way to connect with others and enjoy yoga instruction, but there's no need to head out if you'd prefer to complete a session in the comfort of your own home. Many free yoga classes are available through YouTube, making it easy for you to find an option that offers the focus areas and practice length you're looking for.
Some of the benefits of yoga include:
- Improved flexibility
- Back pain relief
- Improved heart health
- Increased energy levels
- Stress management
In addition to the calorie burn you get from completing a yoga practice, the benefits of yoga can support other aspects of your well-being that can help you move toward your weight-loss goals. Some people find that regularly practicing yoga can stop emotional eating.
Rowing
Rowing is great if you’re looking for a low-impact cardio workout that also strengthens muscles in your shoulders, arms, and back. This non-weight-bearing exercise is an effective option for those with joint concerns. You’ll need access to a rowing machine, so this will most likely be a gym-based workout. Rowers are also available to purchase at various price points. A small 2023 International Journal of Environmental Research and Public Health study, postmenopausal women who did 30-minute rowing workouts three times a week for 10 weeks saw improvements in their cardiorespiratory fitness compared to those who didn’t do any rowing. Hydrow’s state-of-the-art rowing machines deliver immersive, total-body, low-impact workouts in just 20 minutes. You’ll get access to countless workouts led by motivating Athletes and filmed in eye-catching destinations all over the globe to keep you coming back for more-without having to worry about impact-related aches and pains.
Pilates
Strength Training
Pilates isn’t the only form of strength-training exercise that’s low-impact. On the Peloton App, you can find low-impact strength training workouts that utilize dumbbells, resistance bands, and bodyweight.
Dance Cardio
Some forms of dance cardio can also be low-impact, says Rebecca. You can find low-impact cardio class options on the Peloton App.
Hiking
Kennedy defines hiking as a 20-30 min walk at a 10-15 percent incline, and a speed between 2.5-3.5 miles per hour. You can hike outdoors or in-for the latter, try Peloton’s Hike classes on the Peloton Tread.
Skating
The side-to-side motion from skating offers a counter-stimulus to the muscles and joints of your lower body, which most often move in the front-to-back, or sagittal, plane. Your legs work differently when you’re skating than when you’re walking, running, or cycling. Skating can be a great way to work your glutes, hip abductors, and inner thighs.
Modifying High-Impact Exercises to Low-Impact
Some high-impact exercises can be modified to be low-impact. In fact, Rebecca’s Peloton classes often take the format of a HIIT workout, but swap the usual movements with low-impact versions. Here are some of her favorite modifications:
Squat Jumps: The low-impact version of this move, says Rebecca, becomes an air squat with a calf raise. “There is no jumping with the low-impact version,” she says. This modification can also serve as an alternative to a box jump. Stand with feet shoulder-distance apart. Squat by bending at the knee and sending your hips behind you. Knees should stay in line with your feet. Arms should come together into a prayer pose at your chest. Stand up while swinging your arms down by your side. Slowly raise up to the balls of your feet. Slowly lower your heels back down. Repeat for desired reps.
Snatches: These become ‘ground-to-sky’ exercises, says Rebecca. Stand with feet hip-distance apart. Hinge at your hips, reaching for the ground between your feet. Then, reach up to the sky, standing up tall. Repeat for desired reps.
Jumping Jacks: Jumping jacks become no-jump jacks, says Rebecca. “It’s just like a jumping jack, but you eliminate the jump,” she says. Tap one foot at a time side-to-side, with arms swinging up and down. Repeat for 30-60 seconds.
Burpees: Low-impact burpees eliminate the mid-burpee jump. Stand with feet shoulder-width apart, arms by your sides, toes pointed forward. Squat by bending at the knee and sending your hips behind you. Knees should stay in line with your feet. Arms should come together into a prayer pose at your chest. Bend at the waist and place your hands flat on the floor in front of your feet. Shift your weight into your hands. Walk feet out to plank position one by one. Hold the plank for a few seconds. Bring your feet back into a squat, one by one. Stand up. Reach your arms up over your head. Repeat for desired reps.
Mountain Climbers: The only difference between a high-impact mountain climber and a low-impact mountain climber is the pace at which you move your legs. High-impact will feel more like a ‘jog’, while low-impact should feel more like a ‘walk.’ With low-impact mountain climbers, one foot should be on the ground at all times, and your motion should be slower and more controlled. Start in a plank position. Bring your right knee to your chest, making sure to keep your right foot elevated. Return your right foot back to the plank position. Repeat on the left side. Quickly alternate sides for desired number of reps.
Tips for Maximizing Low-Impact Workouts
It’s worth repeating: Low-impact does not mean low-intensity. So when you’re comfortable with a low-impact workout and want to get even more out of your routine, you can ramp up the intensity without adding stress or strain to your joints.
Try an incline: As anyone who has ever walked up a steep hill knows, taking your usual physical activity on an incline requires more effort. So if you’re walking outside, head for a local hill. On a treadmill, bump up the incline. On a stationary bike, turn up the resistance. All of these minor tweaks will help your body grow stronger and fitter without adding any impact.
Pick up the pace: One of the reasons myths about low-impact workouts not being effective persist is because people might be picturing, say, a stroll around the block rather than an effortful, brisk walk. Your low-impact workouts should still get you at least a little sweaty and breathless; that’s how you know your heart and lungs are working and growing stronger as they adapt to that work. If you’re not already huffing and puffing and want to get more out of your low-impact exercise, try dialing up your speed, whether you’re walking, cycling, swimming, rowing, or something else. The slight additional effort that takes can make a big difference in calories burned and physical fitness over time.
Add intervals: Alternating short periods of intense work with short periods of rest can help you burn more calories, shed fat, build muscle, and boost your cardiovascular fitness, all in a shorter amount of time than a slower, steadier workout. That’s the idea behind high-intensity interval training (HIIT) workouts. Notice there’s no mention of impact in HIIT: You can do HIIT rowing workouts, HIIT walking, HIIT swimming-or any other low-impact activity you enjoy!-simply by picking up the effort for a brief burst, resting for a spell, then repeating several times.
Perfect your form: In a low-impact workout like rowing, making sure your posture, form, and technique are spot on isn’t just a matter of aesthetics. Sure, you want to look like you know what you’re doing, but good form will also result in a more efficient and effective workout with a lower risk of injury. To get the most out of your low-impact activity of choice, spend some time watching your form in a mirror or ask a friend to take a video of you so you can watch it and make adjustments. You can also do some practice drills that coach you toward proper form, such as using only your legs on the rowing machine or only your arms while swimming a few laps.
The Role of Nutrition in Weight Loss
While exercise can be an important part of any weight-loss plan, it's important to understand that the majority of weight loss comes from eating fewer calories, rather than burning calories through exercise. A research study from Stanford showed that the best approach to weight loss maintains a dual focus on exercise and nutrition. No weight loss plan is complete without considering nutrition. A balanced diet combined with either low-impact or high-intensity exercises can significantly enhance your weight loss results. Understanding the nutritional requirements that support your chosen exercise style is essential. For instance, high-intensity workouts require more protein for muscle recovery. At the same time, low-impact exercises align well with a balanced diet. Remember, the goal is weight loss and overall health and wellness.
Here are a few things to keep in mind when it comes to balancing physical activity and a caloric deficit for weight loss:
Don't overdo it. Your body needs fuel to feel healthy and strong. This means eating plenty of healthy, whole foods at a slight caloric deficit if you're working toward weight loss. Slow, sustainable loss-achieved with a reasonable caloric deficit that doesn't leave you feeling weak or exhausted-is the best way to sustain weight loss over time.
Don't fall into the trap of "canceling out" food choices with exercise. Many of us who have been on weight-loss journeys have been there: justifying a higher caloric intake with a tough workout. Unfortunately, completing a challenging workout doesn't cancel out a higher caloric intake. If you're feeling especially hungry after a tough workout, have an additional serving of your planned meal, but don't use that hunger as a reason to justify going off-plan. Another important note: when you do choose to eat off-plan, there's no need to "work it off" with an extra workout. Simply go back to eating and exercising the way you've planned.
Use exercise as stress relief. Many people who are working to lose weight struggle with using food to cope with tough emotions. Using exercise as a form of stress relief can help make it easier to manage hard emotions without turning to food as an answer.
Choosing Between High and Low-Intensity Exercise
People choosing between high vs low-intensity exercise should consider individual health conditions and fitness goals. While high-intensity exercises are excellent for rapid results, they may only be sustainable for some in the long term. Conversely, low-impact exercises for weight loss offer a more gradual approach. Still, they are easier to maintain, leading to consistent, long-term results. A combination of both, tailored to personal capabilities and preferences, can yield the best results for optimal health and weight management.
When you picture exercise, what comes to mind? Is it someone running a marathon? Maybe they’re doing jumping jacks. Those are both great forms of exercise. But if those exercises aren’t quite right for you, don’t sweat it - literally. High-impact workouts aren’t the only way to be physically active.
Low-impact exercise offers many of the same health benefits as more physically demanding workouts, and may even be better for you in some cases. There are also many reasons why people may not be able to take on high-impact exercise. If you’re looking for a workout that’s effective but manageable for daily activity, give low-impact exercise a try.
Exercise is measured by relative intensity. The Centers for Disease Control and Prevention defines relative intensity as the amount of effort needed to carry out an activity, which affects your heart rate and breathing. One way to understand relative intensity is using the talk test. If you’re able to talk with relative ease while exercising, you’re probably doing a form of low-impact exercise, such as walking or biking at a brisk pace, water aerobics or light gardening. It’s harder to chat when you’re doing a high-impact activity such as running or jumping rope.