Low-Impact Exercise Isn't Weak Exercise—Here's Why It Might Be Your Best Fitness Move

Low-impact exercise keeps at least one foot or body part in contact with the ground while still delivering cardiovascular gains, building muscle, and strengthening bones. Unlike high-impact activities such as running or jumping where both feet leave the ground simultaneously, low-impact movements minimize stress on your knees, hips, ankles, and spine—while maintaining all the health benefits you'd get from more intense workouts. The key insight: impact and intensity are completely different things, and you can absolutely have low-impact exercise that gets your heart racing.

What's the Difference Between Impact and Intensity?

This distinction matters more than most people realize. Impact refers to the force placed on your skeletal system—your bones and joints. Intensity, on the other hand, measures how hard your cardiovascular system is working: your heart rate, breathing, and overall effort. You can have low-impact exercise that is also high-intensity. A brisk walk up a steep hill, an intense cycling session, or vigorous rowing can get your heart rate soaring without any jumping or jarring movements. Conversely, you could do high-impact exercise at a low intensity, like gently jogging. The beauty of low-impact exercise is that it allows you to push your cardiovascular limits and build strength without punishing your joints.

What Activities Count as Low-Impact?

Low-impact doesn't mean boring or ineffective. The range of options is surprisingly broad and accessible for nearly every fitness level and preference. These activities all keep at least one foot or body part in contact with a supportive surface:

• Water-Based Exercise: Swimming and water aerobics provide excellent cardiovascular and strength benefits while the water supports your body weight, eliminating joint stress entirely.
• Cycling: Both stationary and outdoor cycling build leg strength and endurance without the impact of running, making it ideal for people with knee or ankle concerns.
• Rowing: This full-body workout engages your back, arms, core, and legs while keeping you seated and supported throughout the movement.
• Walking: Simple but effective, walking can be made more challenging by increasing speed or adding inclines to boost cardiovascular benefits.
• Mind-Body Practices: Yoga and Pilates build strength, flexibility, and balance while being exceptionally gentle on joints.
• Strength Training: Weights and resistance bands allow you to build muscle and bone density without any impact whatsoever.
• Elliptical Training: This machine mimics running motion without the impact, making it a popular bridge for people transitioning back to fitness.

These options demonstrate that low-impact exercise isn't a compromise—it's a strategic choice that opens doors for people at every stage of their fitness journey.

Who Benefits Most From Low-Impact Exercise?

While low-impact exercise is beneficial for everyone, certain groups find it particularly valuable. Beginners just starting their fitness journey can build a solid foundation without excessive strain. Older adults can maintain muscle mass, bone density, and cardiovascular health while protecting increasingly sensitive joints. People managing arthritis or osteoporosis can stay consistently active—which actually helps alleviate symptoms—without risking further joint damage. Those recovering from injury can maintain fitness and promote healing simultaneously. Pregnant individuals can safely maintain fitness and manage weight. And anyone experiencing chronic hip, knee, ankle, or back pain can find relief while staying active.

"I've spent over 14 years helping people find that effective workouts don't have to beat up your body," explains Jennifer Rapchak, Fitness Director at Results Fitness Alexandria. "Throughout my career specializing in group fitness programming and personal training, I've seen countless individuals transform their health through low-impact exercise that fits their lifestyle and protects their joints."

What Does the Research Actually Show?

The evidence supporting low-impact exercise is substantial. Research shows that regular low-impact activity can prevent heart disease, diabetes, stroke, and certain cancers. Studies indicate that working out for 150 to 299 minutes per week—roughly 2.5 to 5 hours—may significantly improve heart health and reduce cardiovascular disease risk. Even more striking: adding just 10 minutes of moderate activity per day could prevent around 110,000 deaths annually. These aren't marginal benefits; they're life-changing outcomes achieved through sustainable, joint-friendly movement.

One of the most significant advantages is reduced stress on joints and injury prevention. By minimizing jarring forces, low-impact exercise protects your cartilage, ligaments, and bones from excessive wear and tear. This means you can exercise more consistently and for longer periods throughout your life, reducing the risk of common exercise-related injuries that often sideline people doing high-impact activities. Research suggests that regular exercise, including low-impact activities, is generally safer for joints when done correctly. Staying active actually helps keep your joints healthy and reduces the risk of disability over time.

The comparison between high-impact and low-impact is instructive. High-impact exercises like running, jumping, plyometrics, and sports such as tennis and basketball can exert forces up to three times your body weight on your bones and joints. While this can be beneficial for bone density in some cases, it comes with a higher risk of stress and strain. Low-impact alternatives achieve similar or superior cardiovascular and strength outcomes without that constant pounding on your skeletal system.

If you've ever felt like exercise should hurt less, you're not alone. Many people believe they need to push through pain or perform intense, jarring movements to see results. The truth is simpler: low-impact doesn't mean low-benefit. Whether you're just starting your fitness journey, managing joint pain, recovering from an injury, or simply looking for a sustainable way to stay active, low-impact exercise offers a path forward that won't leave you sidelined.