4 Low-Impact Exercises Worth Considering

Low-impact exercises are a great option if you’re just coming back to the gym after an injury, suffer from joint issues or just want to protect your joints from wear and tear.

Not only are they easier on the joints, but low-impact workouts can also help prevent overuse injuries.

If you want to take it easy on your joints, here are four low-impact exercises we recommend.

1. Rowing Machine

Rowing combines cardio and strength training into one exercise that’s easy on the joints. It’s a full-body workout, too. Each stroke is 70% leg work and about 30% upper body work.  

Because this exercise is performed in a seated position, you won’t put as much wear and tear on your joints. In fact, rowing is often recommended for people in the early stages of osteoarthritis. And a 2014 study found that 8 weeks of rowing improved joint rotations in the shoulders, elbows, knees and lumbar by 30%.

Whether you’re recovering from an injury, wanting to lose weight or build up your endurance, rowing will give you the biggest bang for your buck.

2. Stationary Bicycle

The stationary bike is a classic low-impact exercise that can get your heart pumping while building strength. Regular cycling can help keep your joints healthy over the long-term, and with enough effort, you can burn up to 600 calories in an hour.

Similar to rowing, a stationary bike workout uses smooth motion and keeps you in a seated position throughout the movement. Instead of putting excess strain on your bones and joints (like with running or jumping), you’re strengthening them. 

Stationary bikes are great for people of all fitness levels, so it’s an easily accessible exercise. 

3. Suspension Training

Suspension training (the basis for the TRX system) uses the force of gravity and your own bodyweight to build strength and burn calories. 

One great advantage of suspension training is that you can customize each exercise to your fitness level. The straps can also provide support when needed.

Suspension training can strengthen your core and will give your entire body a workout. While it’s an effective way to burn calories and build some muscle strength, it’s also a form of exercise that people of all fitness levels can do.

4. Low-Impact Strength Training

Yes, strength training can be low impact. However, strength training can also help keep your bones healthy and strong while preventing muscle loss and burning calories.

Kettlebells, resistance bands and even dumbbells are great options for low-impact training. They’re versatile, too, so you can perform a variety of exercises with just a few pieces of equipment.

Choosing the proper exercise, warming up before your workout and using proper form are all important factors in making your workout both low-impact and safe. Consult with your personal trainer to discover the best low-impact exercises to try.