6 Low-Impact Cardio Exercises That Won’t Hurt Your Joints

If you’re new to working out, recovering from an injury, or want a break from intense exercise, low-impact cardio is a great option. Exercises like swimming, cycling, and walking are easier on your joints than running or jumping rope.

Low-impact cardio still has big benefits. It helps build strength, stability, and flexibility while giving you a good workout, says trainer Dianna Falzarano. Here’s what you need to know about low-impact cardio, including its benefits and the easiest workout for your joints.

What are low-impact exercises?

These exercises are easy on your joints and good for beginners or anyone recovering from an injury. In low-impact workouts, one foot always stays on the ground, which helps protect your body. They are much gentler on your knees, hips, and ankles than running or jumping. High-impact moves put more strain on your joints because they use more force. Low-impact exercises help you get stronger and build endurance without too much stress. They also improve balance and flexibility while still giving you a good workout. If you want to stay active without hurting your joints, low-impact workouts are a great choice.

Health benefits of low-impact cardio

1. It lowers the risk of injury

Research shows that low-impact exercises are safer than high-impact ones. A regular lunge is easier on your joints than a jumping lunge. A lunge keeps your feet on the ground, while a jumping lunge puts more pressure on your knees. Jumping and other high-impact moves can cause injuries, especially if you have joint pain or are healing from an injury. Low-impact exercises help strengthen your legs without extra pain. With good form and guidance, they help you stay active while keeping your joints safe. If you have arthritis or joint pain, low-impact workouts are a good choice.

2. It helps improve mood

Aerobic exercises like swimming, cycling, and walking can help reduce anxiety and depression. Research shows they improve mood by increasing blood flow to the brain. Better circulation helps you feel calmer and more focused. These exercises also boost energy and lower stress. Adding them to your routine can make you stronger and improve your mental health. A short walk, bike ride, or swim can help lift your mood. Moving your body can help you feel better. If you want to feel stronger and happier, low-impact aerobic exercises are a great choice.

3. It can enhance stability and balance

If you’ve done Pilates or yoga, you know they test your balance and stability. Both are low-impact workouts that help you improve over time. With regular practice, you’ll feel steadier and stronger. Low-impact exercises keep one foot on the ground, which makes them easier on your joints. Many of these workouts include single-leg moves that challenge your balance even more. These exercises help strengthen the muscles that keep you stable. As you practice, you’ll feel more in control of your movements. Whether it’s yoga, Pilates, or other low-impact workouts, they all help you build a strong and steady body.

4. It helps get your heart pumping and builds muscle

Low-impact exercises can still be high-intensity. Think about how much effort it takes to finish a cycling class or swim a few laps. Some low-impact but tough workouts include battle ropes, which get your heart pumping and work your whole body. Kettlebell swings and strength exercises like squats and deadlifts are also great options. These moves build muscle without putting too much stress on your joints. The heavier the weight, the more you challenge your muscles. Low-impact workouts let you push yourself while keeping your joints safe. If you want an intense workout without the strain, these exercises are a great choice.

The best low-impact cardio workouts

1. Walking

Walking is a simple way to stay active. If you are healing from an injury or just starting, it’s a good choice. Start with short walks and slowly work up to 10,000 steps a day, as the CDC suggests. Walking is easy on your joints but keeps your body moving. It helps make you stronger and gives you more energy. If you have hills nearby, try walking up small ones when you feel ready. Walking uphill makes your legs, core, and heart stronger. It also makes your walk more effective without too much effort. You can go at your own speed and increase slowly. Walking every day can help your mood, boost your energy, and keep your heart healthy. It is an easy way to feel better and stay fit. You don’t need special equipment—just comfortable shoes. You can walk inside or outside, whatever works best for you. Walking with a friend or listening to music can make it more fun.

2. Swimming

Swimming is a good workout for all ages because it is easy on the joints. The water supports your body, so it does not hurt your knees, hips, or back. To raise your heart rate, try swimming two sets of 10 laps. Each lap should take 30 to 45 seconds, with a 15-second rest in between. If you want a harder workout, swim faster. Swimming moves your arms, legs, and core without too much stress. You can also change strokes, like freestyle or backstroke, to keep it fun. Swimming helps with balance and flexibility. It also makes your heart stronger and gives you more energy. Many people find swimming relaxing because it lowers stress. You can swim in a pool, lake, or ocean at your own speed. It is a great way to stay active without hurting your joints.

3. Cycling

Cycling is a good exercise for people with back pain or injuries. It is easy on the joints but still helps you get fit. You can take a spin class, use a bike at home, or ride outside. Cycling makes your heart stronger and gives you more energy. It also helps strengthen your legs and core. Experts say it is best to cycle three times a week. You can start slow and go faster as you get stronger. Riding uphill or turning up the resistance makes it harder. Cycling is a fun way to get fresh air and see new places. It also helps lower stress and improve mood. It is a great way to burn calories without hurting your body. You can ride alone or with friends to stay motivated. If the weather is bad, you can cycle indoors. No matter where you ride, it is a great way to stay active.

4. Elliptical

The elliptical is a good cardio machine that is easy on the joints. You can find it in most gyms, and it is simple to use. To stay safe, make sure the handles and incline are set to fit your height. This helps you feel comfortable and avoid injury. The elliptical works your legs, arms, and core all at once. You can go slow or fast, depending on what feels right. If you want a harder workout, increase the resistance. A higher setting will make you sweat in just 20 minutes. The smooth motion is gentle on your knees and back. You can move forward or backward to work different muscles. Many people like the elliptical because it is easy and safe. It is a great way to get fit without too much strain. You can use it for a light workout or a tough one.

5. Yoga

Yoga has many benefits for both the body and mind. It helps improve balance, making daily movements easier. It can also reduce stress and bring a sense of calm. Yoga can improve posture, helping to ease back and neck pain. Many people find that it makes them feel better overall. It can increase flexibility and strengthen muscles. Yoga also helps with breathing and relaxation. If you cannot go to a studio, you can take classes online. Many yoga apps offer guided sessions for all levels. You can do yoga at home with just a mat. Some poses help with energy, while others promote rest. It is a great way to stay active without high impact. Yoga can also improve focus and mental clarity. It is good for people of all ages and fitness levels. Adding yoga to your routine can boost your well-being.

6. Pilates

Pilates is a great low-impact workout with many benefits. Its slow movements help build core strength and improve posture. It can also lower the risk of injuries by making muscles stronger. Pilates helps with body awareness, making movements feel more controlled. Many people enjoy it because it is gentle but still effective. You can find a local Pilates studio for in-person classes. If you prefer working out at home, there are many online classes available. Mat-style Pilates is a good place to start with little equipment. If you want to take your workout further, a Pilates reformer can help. This machine adds resistance to movements for a deeper workout. Pilates is great for all fitness levels and can be modified as needed. It helps improve flexibility and balance over time. The slow, controlled movements make it easy on the joints. Many people find Pilates relaxing while still challenging. It is a great way to stay active without high-impact stress. Adding Pilates to your routine can improve overall strength and well-being.

Low-impact cardio exercises to try at home

1. Squat Thrusts

This move is like a burpee but without a pushup. Stand with your feet apart. Place a gliding disc under each foot. Bend your knees and squat. Put your hands on the floor. Slide your legs back into a plank. Hold for a second. Slide your legs forward back into a squat. Stand up tall. Reach your arms up. This is one rep. Move slowly and keep your balance. Breathe in when you squat and out when you stand. Keep your back straight. Do this for 30 seconds. It helps make your legs and core strong. It also helps with balance.

2. Plank to Pike to Pushup

Start with a glider under each foot. Find a strong, straight-arm plank with hands slightly wider than the shoulders and legs hip-width apart. Lift your hips toward the ceiling while maintaining a neutral spine. Lower your hips with control back to plank position. Keeping your body in a straight line from head to heels, lower into a pushup. Inhale as you bend the arms, exhale as you press away from the floor. Return to plank position and repeat for 30 second. For more of a challenge, use one glider instead of two and keep the legs zipped together throughout the move.