A Beginner's Guide to Low Impact Exercises and Alleviating Joint Pain

Despite common misconceptions that suggest high-intensity drills are the only path to an effective workout, low-impact exercises can be equally as effective. According to Holly Roser, an NASM-certified personal trainer, low-impact training refers to exercises that limit the amount of pressure exerted on your joints.

This training style is incredibly adaptable and can have numerous short and long-term advantages for your body. Low-impact exercises, when done systematically, can be quite potent. Roser explains that the same degree of fitness and strength can be attained through low-impact training as with running, jumping, and dancing.

Low-impact training is worthy of incorporation into your exercise routine, regardless of whether you're a beginner or a seasoned fitness enthusiast. An inclusive guide to this type of training should include an understanding of what it is, its benefits, and the best exercises to adopt.

The term 'low-impact training' defines exercises that put minimal to no stress on joints and tendons. ShaNay Norvell, an NSPA-certified personal trainer, explains that this approach to exercise usually involves keeping the body grounded, avoiding jumping, plyometrics, or heavy bounding. Characteristically, in low-impact exercises, one foot remains on the ground at all times, with swimming being an exception as it's considered low-impact due to the buoyancy of water aiding in reducing joint pressure.

Though not new, low-impact workouts have been gaining traction once again due to a shift in the fitness perspective from intense HIIT workouts to more gentle, movement-focused exercises. Activities like biking, rowing, and power walking have become more popular as people seek out workouts that feel good and serve their bodies well.

John Ford, an NASM-certified personal trainer, advises that unlike high-impact workouts, which often require long recovery periods due to their strain on your joints, low-impact workouts can be done multiple times a week. He suggests that gradually increasing duration, frequency, and resistance in these exercises overtime can yield substantial results.

Ford also mentions a key benefit of low-impact workouts being their requirement for minimal equipment since activities that involve one's body weight are generally less strenuous on the joints than other fitness equipment.

Low-impact training not only benefits joint health and longevity but also offers several other key advantages. For instance, these workouts, being less taxing on your body and joints, allow for more frequent exercise sessions and less recovery time, promoting a more consistent workout regimen.

Additionally, the slower pace of these exercises makes it easier for fitness beginners to learn the correct form before advancing to higher intensity variations of the same move. More experienced fitness enthusiasts can also get their sweat on with low-impact options like rowing, biking, or using a climbing machine. Norvell highlights that these workouts can efficiently burn calories and work the heart without the stress high-impact workouts place on your joints, leading to quicker recovery time and ensuring longer-lasting joint and ligament health.

Low-impact workouts still have a high impact on our overall mood, stress levels, and even happiness. Low-impact workouts still release endorphins that help combat depression, decrease or manage stress, and boost overall mood, explains Norvell. In fact, just taking a brisk 10-minute walk can put us in a more positive frame of mind. A study published in Psychology of Sport and Exercise found that low-impact exercise was one of the most effective methods for improving mental health. Researchers determined that just 30 minutes of low-intensity aerobic exercise three to five days per week improved feelings of enthusiasm and focus in participants.

Because low-impact workouts put less stress on the body, they also come with a significantly lower risk of injury. 'Low-impact physical activity has a third or less of the injury risk of higher impact activities,' explains Ford. Since low-impact exercises put less pressure on joints and are done at a slow pace, injuries are less likely to occur. Because of the low risk of injury, low-impact workouts are recommended for novice exercisers, as well as those with pre-existing joint injuries (especially those with past back, leg, and shoulder injuries), says Ford.

Unlike high-impact exercises, which often involve jumping, running, or leaping, low-impact exercises are done without leaving the ground, protecting your joints and bones as a result. But don't assume that low-impact is a synonym for low-intensity; in fact, low-impact exercises can be just as effective as high-impact exercises when done quickly or with added resistance.

One way to increase the intensity of your low-impact workout? Use resistance bands for certain low-impact exercises, since resistance bands are versatile, inexpensive, and effective for strengthening muscles without the use of heavy weights, suggests Ford. For example, you can add a resistance band to a bodyweight squat to build strength and add intensity to your workout. To get the most out of resistance band training at home, keep movements slow and controlled to train muscles effectively. 'Essentially, [resistance band training] is about focusing on controlling a muscle movement back to its original position,' he explains.

While many low-impact exercises can be adapted for higher impact (e.g., a bodyweight squat can become a jump squat, or an alternating lunge can become a lunge jump), the beauty of low-impact training is that it offers plenty of options to meet your body where it's at that day. Sore from a recent hike? Swap your plyo lunges for alternating reverse lunges. Not feeling up for your usual heavy bag boxing class? Trade it for a few rounds of shadowboxing. With low-impact exercises, you'll enjoy the benefits of physical activity at the intensity that's right for you.

Want to incorporate low-impact exercises into your next workout? Start with these:

Of all the low-impact workouts out there, if you can gain access to a pool, swimming reigns supreme as one of the best, says Roser. 'It's a full body workout using the resistance of water where you're getting a solid cardio workout in a short amount of time,' she explains. Weight training also delivers an effective low-impact workout as long as you focus on removing any high-impact moves such as box jumps and burpees, adds Roser.

Other popular low-impact workout modalities include Pilates and dance cardio. Pilates has minimal to no impact on the joints,' says Norvell. Plus, many Pilates foundational movements focus on lengthening and strengthening the muscles that support the spine and vertebrae. '[Dance cardio, such as] Zumba has great cardiovascular benefits and can be done at low-impact — ask your instructor for modifications,' she adds.

 No matter what low-impact workout you decide to try, adding any type of low-impact training will benefit your body, says Ford. 'Not only will it benefit your joints in the long run, but it's a great way to add variety and muscle confusion to your week of workouts,' he says.