# The Best Low-Impact Exercises to Add to Your Workout Routine **By Aviron · Published September 26, 2022 · Updated March 30, 2023** Adding low-impact exercises to your workout routine can help you stay healthy and strong, whatever your fitness level and needs. These exercises are gentle on your body and can be modified to fit any ability. --- ## What Are Low-Impact Exercises? Low-impact exercises are any exercise that keeps at least one foot on the ground or helps to support your body weight. These exercises put minimal stress on the joints and muscles, making them ideal for people just starting to get active or those with joint pain or injuries. Examples of low-impact exercises include walking, swimming, cycling, and rowing. It's important to note that low-impact exercise isn't the same as low-intensity exercise — it can be modified to increase the intensity, making it ideal for people of all fitness levels. --- ## Benefits of Low-Impact Exercises Because low-impact exercises put minimal stress on your joints and bones, they're often recommended for people new to exercise, seniors, or those recovering from an injury. They're also great for cross-training for high-impact sports such as soccer, basketball, tennis, and running. - Easier on your body, reducing your risk of injuries - More gentle on your joints, making them ideal for people with arthritis or other joint problems - Can be just as effective as high-impact activities for calorie burn and cardiovascular benefits - More enjoyable and easier to stick with long-term --- ## The Best Low-Impact Exercises ### Cycling or Spinning Cycling and spinning are popular forms of low-impact exercise ideal for increasing cardiovascular health without putting too much strain on joints. Both activities can be easily modified to accommodate different fitness levels — cyclists can choose hilly routes or adjust gear ratios, while spin class participants can use resistance knobs to control intensity. ### Swimming Swimming is an excellent way to stay in shape, helping to tone muscles, improve flexibility, and increase cardiovascular endurance. As a low-impact exercise, it is gentle on the joints and muscles and can be enjoyed by people of all ages and fitness levels. Research has also shown swimming can reduce stress levels and improve mental well-being. ### Elliptical Trainers Elliptical trainers provide an excellent workout for the lower body without putting stress on the knees and ankles. Unlike treadmills, ellipticals offer a smooth, low-impact motion that is easy on the joints. They are versatile — allowing adjustment of resistance and incline — and relatively affordable for home use. ### Yoga and Pilates Yoga and pilates involve slow, controlled movements and emphasize breathwork, making them ideal for a gentle workout on the joints and muscles. Both can be modified to suit different fitness levels. Research has shown benefits including improved flexibility, balance, strength, and posture, as well as help with anxiety and depression by strengthening the mind-body connection and relieving stress. ### Weight Lifting Many weight-lifting workouts are low-impact, making them suitable even for those with injuries. Benefits include: - Improved bone density, especially beneficial for older adults - Increased muscle mass, leading to improved strength, stamina, and metabolism - Stress and anxiety relief - Improved sleep quality and mood **Popular low-impact weight lifting exercises:** - Dumbbell Chest Press - Dumbbell Frontal Raise - Sumo Squats - Reverse Lunges - Step Ups - Glute Bridges - Hammer Curls - Bicep Curls - Bent Over Tricep Kickbacks - Overhead Tricep Extensions - Lying Straight Leg Raises - Planks - Renegade Rows ### Rowing Rowing is considered the best home low-impact workout on this list. It engages 86% of all your muscles, making it one of the most effective full-body workouts available. Muscles engaged include the quads, hamstrings, glutes, core, arms, and back. Rowing also increases heart rate, making it an excellent cardio workout, while remaining low-impact and easy on the joints. **The Aviron Rower** is highlighted as a top choice for home rowing. Key features include: - Dual air and magnetic resistance system for a realistic rowing experience - Air resistance provides a smooth, natural feel similar to being on water - Magnetic resistance makes it easy to add strength training - Over 100 lbs of resistance available with each stroke - Streaming movies, live workouts, and multiplayer games built in for engagement and motivation - Suitable for the entire family Learn about Aviron Rowers : https://www.avironactive.com/product-impact/ --- ## Summary Top low-impact exercise options include cycling/spinning, swimming, elliptical training, yoga and pilates, weight lifting, and rowing. It's important to start slowly and gradually increase the intensity of your workout as you get stronger. Rowing is the top recommendation, as it provides a great overall workout and combines the benefits of all other low-impact exercises. --- **Tags:** Aviron, Health & Fitness **Canonical URL:** https://www.avironactive.com/blog/best-low-impact-exercises/