Fitness enthusiasts often associate high-impact activities — like running, jumping rope and step aerobics — with cardiovascular health and overall fitness. However, if the repeated pounding is starting to take a toll on your joints, it might be time to consider low- or no-impact alternatives.
“Low- and no-impact activities provide little to no stress on the hips, knees and ankle joints, but that doesn’t mean they don’t also burn calories, build muscle and help boost your mood,” said Jenny Burnham, a certified athletic trainer at Henry Ford Health.
Even athletes who regularly engage in high-impact sports can benefit from incorporating these gentler workouts into their routines.
Alternative no-impact or low-impact exercises
Here are 12 low- and no-impact workouts that can help you achieve your fitness goals while being kinder to your joints:
Walking: This simple, low-impact activity requires just a good pair of shoes. It can be done anywhere — even as part of your commute. Walking with a friend adds a social element and accountability.
Swimming: One of the most challenging no-impact exercises, swimming offers natural resistance without compressing joints. It engages the upper body and core, which aids in calorie burn and overall conditioning.
Rock climbing: This low-impact activity engages large muscle groups for pulling and smaller muscles for stabilization. Outdoor climbing also offers scenic views as a bonus.
Elliptical: If you enjoy running but want to reduce joint stress, the elliptical simulates walking, stair climbing and running while minimizing impact.
Rowing: A low-impact workout that targets both upper and lower body, it’s suitable for all ages and fitness levels.
Ballroom dancing: With at least one foot on the ground, ballroom dancing is gentle on joints. Partner dancing adds social interaction, while twists and turns strengthen core muscles and improve balance.
Cycling: Casual bike rides burn calories without straining joints. Cycling to work is an easy way to incorporate exercise into your day.
Snowshoeing: Burns more calories than walking at the same pace and targets leg muscles. Using poles adds an upper-body workout.
Yoga: A low-impact practice that strengthens body and mind, yoga improves core strength, reduces back pain and boosts mood through endorphin release.
Strength training: This builds muscle to increase calorie burn, even at rest. Strength training is gentle on joints and can be done with body weight alone.
Golf: Walking the course makes golf a low-impact workout. The swing strengthens core muscles, and the social aspect keeps you active for hours.
Tai chi: This centuries-old mind-body practice emphasizes slow, coordinated movements and controlled breathing. It offers therapeutic benefits like improved muscle tone, balance and reduced stress and anxiety.
Find something sustainable
The best exercise routine is one you’ll stick with. Whether you prefer high-, low- or no-impact workouts, enjoyment and consistency are key.
“If you don’t like walking, try ballroom dancing or water aerobics,” Burnham said. “There are a variety of activities that can provide a solid workout with little or no impact on your joints.”
If you continue with high-impact activities, consider mixing in low- or no-impact workouts during the week to give muscles, joints and tendons time to recover.
“You’re working different muscle groups, so you prevent wear and tear on the same muscle,” Burnham said. “As with anything, moderation is key. Be smart, be patient and listen to your body.”
No matter which activity you choose, be sure to consult your doctor before starting a new exercise program.