If you have joint pain, it can be difficult to meet your fitness goals. Fortunately, low-impact cardio exercises can help. These activities minimize the forces placed on your joints and may also be as effective as high-impact alternatives at helping you manage your weight.
1. Walking
Walking is one of the most accessible low-impact cardio exercises out there. Convenient and cheap to perform, walking can be done almost anywhere there’s a sidewalk or indoors on a treadmill. In addition to reducing the strain on your joints, walking also provides several additional benefits, such as:
- Decreased blood pressure, blood sugar, and cholesterol levels
- Improved sleep
- Reduced risk of heart disease, diabetes, stroke, and depression
- Stronger bone density
- Weight reduction
2. Swimming
Swimming offers a great aerobic challenge while placing minimal stress on the body’s joints. It also activates and strengthens muscles throughout the body, including:
- Abdominals
- Calf muscles
- Latissimus dorsi (triangular back muscles below the shoulder blades)
- Latissimus dorsi (triangular back muscles below the shoulder blades)
- Quadriceps or quads (four muscles that cover the front and sides of your thighs)
- Shoulder muscles
In addition, swimming may be particularly appealing for people with osteoarthritis, a joint condition that causes pain and inflammation. The warmth of the water and rhythmic movements can help reduce joint pain and increase range of motion.
3. Water Aerobics
Like swimming, water aerobics is a low-impact option for people looking for a cardiovascular (cardio) workout (exercises involving the heart and blood vessels.
While this type of exercise can be performed individually, it is usually offered in a group-class setting which can make it more enjoyable and help you stay committed. Water aerobics offers a full-body workout with pool exercises that incorporate arm, leg, and spine movements. In addition, people with painful joints may find more success with this form of exercise as the instructor is usually able to offer modifications to any movements that are aggravating.
4. Bicycling
People with back or leg pain may find riding a bike to be a beneficial option. Not only is cycling a low-impact exercise for your joints, but it can actually help strengthen the muscles that surround them. The rhythmic pedaling movement can also help with pain or stiffness in arthritic hip, knee,
or ankle joints.
In addition, cycling can help you lose body weight and may also improve your balance and proprioception (the ability to sense the orientation of your body in the surrounding environment). These exercise benefits can be achieved while cycling outside or on a stationary bike indoors.
5. Rowing
While most people do not have access to a boat, a rowing machine is alternative equipment that gives a similar low-impact cardio workout. This form of exercise is an effective way to increase your overall aerobic capacity.
In addition, it challenges the muscles in the upper and middle portions of your spine. These structures provide support to your back and neck and help improve your overall posture. Most rowing machines can be adjusted to provide an appropriate challenge to people of all fitness levels.
6. Rollerblading
Rollerblading is a surprisingly fun and low-impact way to exercise. Not only does this activity burn calories without taxing your joints, but it also provides several additional benefits, including:
- Activation of the quads, hamstrings (muscles at the back of the thighs), calf, and core muscles
- Improved balance and proprioception.
- Increased strength in the back muscles and enhanced posture.
Individuals who have not skated or Rollerbladed before or who have reduced bone density should exercise caution and wear appropriate safety equipment while skating to avoid injury.
7. Pilates
Pilates is a form of exercise that utilizes repetitive movements and poses to activate the body’s major muscle groups. This type of workout can be done independently or using a specialized piece of equipment called a reformer.
Because Pilates exercises are completed in a controlled and rhythmic manner, they are typically very friendly on your joints. Other benefits of this type of workout include:
- Enhanced strength in the arms, legs, and core
- Improved balance
- Improved mental health
- Increased mobility in older individuals
- Reduced risk of falling
8. Hiking
Hiking is a low-impact aerobic activity that can be performed on park trails, forest preserves, or hilly paths. Much like walking, there are numerous health benefits associated with hiking that make it appealing. These include:
- Decreased anxiety and tension
- Improved bone density
- Lowered risk of diabetes, high blood pressure (hypertension), and heart disease
- Reduced cholesterol levels
- Weight loss
Your hiking speed and the path you take can be modified to ensure you’re exercising at an appropriate intensity. This makes hiking accessible to people with a wide range of fitness levels.
9. Shadowboxing
Shadowboxing involves throwing punches in the air as though there is an opponent in front of you. Like a real boxing match, punches are typically thrown in short, three-minute rounds that are followed by a rest period.
While this form of low-impact cardio may seem unusual at first, it shouldn’t be discounted. One review of the literature found that nonimpact boxing workouts offer the following health advantages:
- Decreased stress
- Improved strength and coordination
- Increased confidence levels
- Reduced anxiety and depression
- Weight loss and enhanced metabolic health
10. Elliptical
Widely available at gyms and fitness clubs, an elliptical is yet another joint-friendly cardio option. This piece of exercise equipment mimics the pedaling movement of a bike while requiring the user to be in a standing position. Most ellipticals also allow you to adjust the pedal resistance and elevation to modify the intensity of your workout.
People with arthritic joints in their spine or back often find this type of cardio exercise appealing as it is usually less painful than running. Ellipticals also help build strength in the legs by activating the glutes (muscles in the buttocks), quads, hamstrings, and calf muscles.
Things to Consider
Ultimately, the best low-impact cardio exercise is the one that you can consistently perform without increased pain. Choosing a painful or inconvenient activity makes it unlikely that you will stick with the workout long term.
The Talk Test
People working out at a moderate intensity will feel their heart and breathing rates increase, but should still be able to hold a conversation if they speak out loud.
The American College of Sports Medicine suggests completing at least 150 minutes per week of moderate-intensity aerobic exercise. However, people hoping to lose weight may consider increasing this amount to 300 minutes or more each week.
Summary
Low-impact cardio exercises reduce the strain placed on the body’s joints. While these workouts may appear to be less physically demanding, they are still effective at helping you lose weight. Some of the most common low-impact aerobic activities include walking, swimming, Pilates, biking, and rowing. Your healthcare provider can help you select an option that is right for you.
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By Tim Petrie, DPT, OCS
Petrie is a board-certified orthopedic specialist who has practiced as a physical therapist for more than a decade.
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