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8 Low Impact Workouts: Stay Fit and Protect Your Joints

Introduction

Sweating it out at the gym gives a high no one can deny. Intense cardio can make you feel like a powerhouse as you head to the shower. Your heart is pumping and your legs have a life of their own. But do you sometimes feel like your joints have begun giving warning signals? Do your knees start to complain as you work out? 

The intense training you have been doing might be putting excessive strain on your joints, and causing discomfort. However, this in no way means you need to stop exercising altogether as physical activity is absolutely essential and comes with countless benefits. Instead, consider the other option available that can produce equally good results; low-impact workouts. 

These exercises are gentler on your joints but still highly effective in keeping you fit and active. Research has found that consistent low-impact exercises can in fact be as beneficial as any vigorous kind of training. The key is to find the right balance between pushing your limits and giving your body the recovery it needs.

Let us take a look at what they are and how they can help protect your joints. 

8 Low Impact Workouts: Stay Fit and Protect Your Joints

What is a low-impact workout?

So what does low impact workout mean? Any workout that does not put too much strain on your body and joints is considered low impact. It brings up the heart rate gradually and keeps it steady without leaving you gasping for air. The decreased strain on your joints means you have better mobility and flexibility. 

There are many low impact workouts you can consider including in your routine. 

Walking

Yes, you read that right! Walking is a low impact cardio workout that can help you in countless ways. When we say walking we do not mean aimlessly roaming around the house. A nice brisk walk around the park or on the sidewalks is what we have in mind that qualifies as a low impact cardio workout. 

Walking is one of the best ways of burning those extra pounds and staying active without putting any strain on your knees. If you want to increase the intensity of this workout, consider walking up an incline (a hill!) or using ankle weights. 

Swimming

Nothing works better than swimming if you want to tone your full body and shape up. Water provides the necessary resistance to your muscles to make this an effective low impact strength workout and doing continuous laps improves cardiovascular strength. And the best part is, there is no strain on any of your joints. 

Plank hold 

This can easily be one of the most effective low impact core workouts that can be done at home, or almost anywhere. Lie face down on the floor and then lift yourself on your forearms and toes. Make sure your back is straight and in line with your hips. Hold those abdominal muscles tight and stay in this position for 10 seconds for starters. Then slowly bring yourself back down to the floor. Repeat. 

With practice, you can build this up to longer plank holds of up to 60 seconds. 

Yoga 

Yoga is an age-old technique that is not just good for the body but also for the mind. It will help you stretch, strengthen and relax all while keeping your body in shape. Many styles are employed in yoga such as the Vinyasa, Haatha or Iyengar, without straining the joints. The result is an improved posture, balance and focus. 

It is well-suited for both beginners and experts alike! 

Pilates 

A low impact workout similar to yoga is Pilates, a form of resistance training that focuses on the core. It involves movements and breathing techniques that help improve posture, balance, and coordination. 

The best part is that it is ideal for all fitness levels. It is a great way of toning muscles and increasing joint mobility. Whether you are aiming for increased flexibility or improved strength, while taking care of your joints, Pilates is a great way to go.

Elliptical 

If you are worried about your joints, ditch the treadmill for the elliptical. This low-impact aerobic exercise machine involves smooth movements that save the joints from any stress as your feet stay on the machine at all times. Your body gets a full workout helping tone your muscles, burn calories and get in super shape! 

Rowing 

Another low impact strength training workout is rowing which works on your entire body. When you row, all your major muscle groups are involved. It not only improves your cardiovascular strength but is easier on the joints compared to activities like running and is highly effective for burning calories and building muscle. 

It does not matter if you are on a rowing machine or out on the water as both ways help improve posture, stamina, and overall fitness.

Tai chi

Tai Chi is a gentle, low-impact exercise that is rooted in ancient Chinese martial arts. It involves slow, flowing movements combined with deep breathing and mindfulness and so promotes balance, flexibility, and relaxation. 

This workout is known for reducing stress and improving posture and the best part is, there is no need for any equipment. It is suitable for all fitness levels and is particularly beneficial for older adults or those recovering from injury, as it focuses on controlled movements that improve muscle strength and joint mobility without putting strain on the body.

Final word

Intense training is not for everyone. There are times when we all need a rest. But that does not have to mean a complete breaking away from all types of workouts and training. Nobody wants to lose all the progress they have made by staying idle. Instead, you can opt for more restorative or low-impact workouts which will allow your body to recover while still keeping you active.

Finding a balance between challenging workouts and gentler exercises means you can have sustained long-term progress but also keep yourself safe from injury or joint pain.

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