# Rowing 101 | The Best Low-Impact Exercises to Add to Your Workout Routine

> Low-impact exercises keep at least one foot on the ground or support body weight, minimizing stress on joints and muscles. They suit beginners, those with injuries, seniors, or anyone seeking variety, with benefits including reduced injury risk, joint protection, effective calorie burn, and long-term adherence.

- **Published:** 2022-09-26
- **Updated:** 2023-03-30
- **Author:** Aviron
- **Category:** Rowing 101, Health & Fitness

## What Are Low-Impact Exercises?

Low-impact exercises maintain at least one foot on the ground or provide body weight support, reducing stress on joints and muscles. They are suitable for beginners, people with joint pain or injuries, and can be intensified as needed. Examples include walking, swimming, cycling, and rowing.

## Benefits of Low-Impact Exercises

Low-impact exercises minimize joint and bone stress, making them ideal for beginners, seniors, injury recovery, and cross-training for high-impact sports. Key advantages:
- Reduce injury risk.
- Gentle on joints, suitable for arthritis.
- Match high-impact exercises in calorie burn and cardiovascular benefits.
- More sustainable long-term.

## Best Low-Impact Exercises

### Cycling or Spinning
Cycling and spinning improve cardiovascular health with adjustable intensity via routes, gears, or resistance. They accommodate all fitness levels without joint strain.

### Swimming
Swimming tones muscles, improves flexibility and endurance, and is gentle on joints for all ages. It also reduces stress and supports mental health.

### Elliptical Trainers
Ellipticals target the lower body with smooth motion, avoiding knee and ankle stress. Adjustable resistance and incline allow versatile workouts at home or gym.

### Yoga and Pilates
These involve controlled movements and breathwork, improving flexibility, balance, strength, posture, and mind-body connection. They help with anxiety, depression, and suit various fitness levels.

### Weight Lifting
Low-impact weightlifting strengthens muscles, improves bone density, posture, metabolism, stamina, and mood. Examples:
- 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 engages 86% of muscles (quads, hamstrings, glutes, core, arms, back) for full-body cardio and strength. It is low-impact, joint-friendly, and uses body weight. Aviron rowers feature dual air and magnetic resistance (over 100 lbs per stroke), realistic feel, live workouts, games, and movie streaming.

## Best Low-Impact Workout Routines: In Summary

Start slowly and increase intensity gradually. Rowing is the top choice for comprehensive full-body benefits.

## Related Products

- [Strong Series Rower](https://www.avironactive.com/shop/strong-series-rower.md)
- [Strong GO Rower](https://www.avironactive.com/shop/strong-go-rower.md)

## Related Articles

- [Rowing Machine Workouts](https://www.avironactive.com/rowing-101/rowing-machine-workouts.md): Benefits, tips, and workout ideas for full-body, low-impact training.
- [Best Home Workout Equipment](https://www.avironactive.com/rowing-101/best-home-workout-equipment.md): Rowing as top low-impact option with resistance details.
- [Rowing for Seniors](https://www.avironactive.com/rowing-101/rowing-for-seniors.md): Health benefits for older adults.

## Purchase

For purchasing, visit the live store:
→ https://www.avironactive.com/shop/

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