Low-impact exercises keep at least one foot on the ground or take weight off your joints, which makes them a smart choice if you're new to exercise, recovering from injury, carrying extra weight or dealing with joint stiffness.
Top options
- Swimming and water aerobics: the water supports your weight while giving resistance for your muscles.
- Cycling: outdoors or on a stationary bike, easy on the knees and great for the heart.
- Walking: the simplest low-impact exercise of all.
- Yoga and Pilates: improve flexibility, balance and core strength.
- Rowing machine: a full-body workout with a smooth movement.
- Elliptical trainer: a running-like motion without the impact.
- Tai chi: slow, flowing movements that improve balance, particularly useful with age.
Is low impact less effective?
Not at all. You can raise the intensity by moving faster or adding resistance. For most people the best exercise is the one they enjoy and can do regularly.
Don't forget strength
Even if your main activity is gentle, add two sessions of muscle-strengthening exercise each week for bones and muscles.
If you have joint pain, a heart condition or another health issue, talk to your doctor or a physiotherapist about the best options for you.
General information only, not medical advice. Always talk to a qualified health professional about your own situation.
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