Low-impact exercises: 10 joint friendly workouts to try

While moving your body is key to your health and wellness, high-intensity workouts aren’t for everyone. Whether you're managing joint pain, recovering from an injury or simply want a gentler approach to fitness, low-impact exercises offer an effective way to build strength, improve cardiovascular health and boost your overall well-being—all while being easier on your body.

The good news? Low impact doesn’t mean low intensity. You can still break a sweat, challenge your muscles and see results without the strain that comes with high-impact activities like running or jumping.

Let’s explore what counts as a low-impact exercise and how these workouts can keep you strong without stressing your joints.

What are low-impact exercises?

Low-impact exercises refer to physical activity that minimizes stress on your joints. Unlike high-impact exercises, such as running or jumping, these movements keep at least one foot on the ground at all times, or your body is supported by water or equipment. This means there is less force placed on your knees, hips and ankles.

These workouts are ideal for:

• Anyone new to exercise or easing back into a routine 
• People with joint pain or arthritis 
• Older adults looking to stay active safely
• Those recovering from an injury or surgery

Low-impact workouts can range from gentle movement like yoga and walking to more intense activities like cycling or swimming. The key is that they minimize stress on your joints while still providing the cardiovascular, strength and flexibility benefits your body needs.

What are the benefits of low-impact exercises?

Low-impact exercises offer a wide range of benefits that make them an appealing option for any fitness level. Here’s what makes these workouts so effective:

Reduces the risk of injury

High-impact activities like running and jumping can strain your joints over time, especially if you're new to exercise or have existing joint concerns. Because low-impact exercises place less strain on your body, you're less likely to experience acute injuries like sprains, strains or stress fractures.

Easier on your joints

Low-impact activities reduce stress on your knees, hips, ankles and spine, making them ideal if you have arthritis, joint pain or are recovering from an injury. By minimizing the repetitive pounding that comes with high-impact exercise, you can stay active without aggravating existing issues.

Improves flexibility and mobility

Many low-impact activities, like chair yoga and Pilates, focus on controlled movement, stretching and core stability. These benefits translate into better balance, posture and functional movement in your daily life.

Builds strength and endurance

Don’t let the name fool you—low impact doesn’t mean low intensity. Activities like cycling, swimming and strength training can build muscle, improve your cardiovascular health and boost endurance just as effectively as higher impact workouts.

Boosts your mental health

Studies have shown that regular exercise may help ease symptoms of anxiety and depression by improving sleep, boosting mood and supporting emotional well-being—especially in adults managing chronic joint pain. Low-impact exercises can give you these mental health benefits without the risk of burnout that can come from constantly pushing your body to its limits with higher-intensity workouts.

Supports a healthy weight

Low-impact exercises help you burn calories and build muscle, both of which play important roles in maintaining a healthy weight. Because these activities are easier to stick with long-term, they can help you create sustainable habits that support your overall weight management goals.

10 low-impact exercises to try

1. Cycling

Whether you’re pedaling through your neighborhood or hopping on a stationary bike, cycling is an excellent way to build leg strength and boost cardiovascular fitness. Because your body weight is supported by the bike seat, there’s minimal stress on your joints.

2. Walking

A brisk walk is one of the simplest and most effective low-impact cardio exercises. It improves heart health, boosts mood and strengthens muscles—without pounding your joints. Looking to add some intensity? Try interval walking by alternating between faster and slower speeds or throw on a weighted vest to add a strength training element.

3. Elliptical

The elliptical machine mimics the motion of running without the impact. Your feet stay on the pedals throughout the movement, which protects your knees, hips and ankles while still giving you a solid cardio workout.

Many ellipticals also have handles that engage your upper body, making it a great option for a full-body workout.

4. Swimming or water aerobics

Water supports your body and removes almost all impact from your joints, making swimming one of the most joint-friendly exercises available. Every stroke engages multiple muscle groups throughout your upper and lower body.

Water aerobics classes offer another great option, combining cardiovascular exercise with resistance training in a fun, social environment. The water provides natural resistance that helps build strength while cushioning your movements.

5. Yoga

Yoga combines gentle movement with flexibility work and mindfulness. The controlled poses help improve balance, build core strength and increase range of motion. Whether you prefer a vinyasa class or a slower restorative practice, yoga offers something for every fitness level.

6. Pilates

Pilates focuses on core strength, stability and controlled movement. The exercise emphasizes proper alignment and breathing, helping many build a strong foundation while protecting your joints. Many Pilates movements can be modified based on your needs and abilities, making it accessible whether you’re a beginner or more experienced.

7. Rowing

Rowing machines provide a full-body, low-impact workout that engages your legs, core and upper body. The smooth, gliding motion is easy on your joints while still delivering both a cardiovascular and strength challenge.

Rowing also helps improve posture and coordination, making it a functional exercise that translates into everyday movement. Start with shorter sessions and focus on the correct form to get the most out of each stroke.

8. Core strengthening exercises

A strong core is essential for nearly everything you do, from lifting groceries to maintaining good posture at your desk. Core exercises like planks, bridges or dead bugs can all be done with little to no impact on your joints.

These movements help build stability and strength without the impact on your joints. A strong core also helps protect your lower back and improves performance in other activities.

9. Strength training

Lifting weights or using resistance bands is a low-impact way to build muscle, boost your metabolism and support bone health. Unlike high-impact cardio, strength training allows you to control the pace and movement, making it gentle on your joints.

Focus on exercises like squats, lunges, chest presses and rows. Start with lighter weights and gradually increase resistance as you build strength. Tai chi, a gentle martial art that emphasizes slow, controlled movements, is another excellent low-impact option that combines strength, balance and mindfulness.

10. Barre

Barre exercises are another low-impact, high-energy exercise that is gentle on your joints and effective. Barre focuses on small, intentional movements that build strength and endurance. It’s a full-body workout that can be easily modified to any fitness level, and every move flows to the beat of the music, making it a fun and upbeat environment to keep you moving.

If you’re looking to try low impact exercises in a group setting, find a fitness & wellness center near you.

Exercises to limit

While no exercise is completely off-limits, some high-impact activities may put extra stress on your joints. If you’re managing joint pain, recovering from an injury or are new to exercise, you may want to modify or avoid:

• Sports, such as soccer or tennis, which involve sudden stops, starts and direction changes, can stress your joints.
• High-impact aerobics that involve a lot of jumping and bouncing.
• Jumping exercises, such as burpees or jump roping, can create a significant impact when landing.
• Running or jogging, especially on hard surfaces, can strain your knees, hips and ankles over time.

Many of these activities can be modified. Talk with your provider about adaptations that work for your body.

How to get started with low-impact exercises

As with any type of exercise, start slowly and listen to your body. If something causes pain (not just mild discomfort from working your muscles), stop and try something else. The beauty of low-impact exercises is that you have so many options—if one doesn't work for you, another likely will.

Remember that consistency matters more than intensity when you're starting out. It's better to do 20 minutes of walking every day than to push yourself too hard once and then skip the rest of the week because you're sore.

Before jumping into a new exercise routine, always talk with your doctor, especially if you have any ongoing health conditions or injuries. They can provide guidance on which activities are safest for your specific situation.

Ready to take the next step?

Low-impact exercises offer a sustainable path to lifelong fitness. They protect your joints while still delivering all the health benefits of regular physical activity, from a stronger heart to better mental health to improved strength and flexibility. Start with one or two activities that appeal to you and build from there. Your body will thank you.

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