- Low‑impact exercise is a type of workout that places minimal stress on the joints, ligaments and tendons.
- This reduces the risk of injuries associated with joint wear and tear and allows for high‑intensity training without excessive strain on these structures.
- Due to its adaptability to different age groups and fitness levels, this type of exercise is becoming increasingly popular.
What is low‑impact exercise?
As mentioned above, low‑impact exercise refers to any workout that minimises stress on the joints, ligaments, and tendons. Examples include walking, cycling, resistance training, yoga, swimming or resistance band exercises. However, don't be misled by the term "low‑impact" — it certainly doesn't mean low intensity. You can typically tailor any of these workouts to suit your current fitness level and goals.
Low‑impact exercise is an excellent option for those who suffer from joint pain, have issues with their wrists, knees, or ankles, or simply dislike "bouncing" exercises. Itis also a better option for beginners, individuals in recovery or overweight individuals. The key benefit here is the partial prevention of overtraining and a reduced risk of injury. The primary health benefits include building strength, endurance and calorie burning at the same or similar level as running or HIIT.
Three main benefits of low‑impact exercise
1. Reduced risk of injury
The foremost benefit of low‑impact exercise is its well‑known ability to protect joints, ligaments, and tendons from injury. This is achieved by minimising excessive pressure and wear on these body structures. This is due to the minimisation of impact, combined with a high degree of adaptability, which makes exercises like swimming, yoga, and Pilates particularly beneficial. These activities often allow for individual adjustments based on different fitness levels and health conditions, enabling you to progress at your own pace and reducing the risk of overloading or overexertion.
2. Suitability for all age groups
It’s no surprise that low‑impact exercise is ideal for younger people—it’s a safe and effective way to strengthen muscles and the cardiovascular system. Because these exercises minimise impact and excessive stress on joints, younger individuals can train effectively and intensely without putting unnecessary strain on their bodies. This is especially important for children or teenagers with specific musculoskeletal issues, though healthy children should still engage in activities like jumping, which is crucial for bone development.
For the elderly, it is a way to maintain fitness and optimal health without causing undue wear and tear on joints and muscles—a risk that increases with age. Additionally, low‑impact workouts help prevent back pain and enhance overall well‑being and vitality, which are essential for healthy and active ageing.
3. Maintaining physical activity during recovery
During the recovery process after an injury or surgery, maintaining physical activity is crucial for promoting faster recovery and strengthening the body. Low‑impact exercise offers an effective way to maintain mobility and strength without putting undue stress on the affected areas. Additionally, minimising the loss of muscle mass and strength supports a gradual recovery of physical fitness, enabling a return to full activity with greater independence and the ability to perform daily tasks. The psychological benefits are also significant—even light exercise can improve mood and reduce the frustration often associated with the recovery process.
Examples of low‑impact exercise
- Swimming: Swimming is one of the most effective forms of low‑impact exercise, offering a wide range of benefits for overall fitness and well‑being. These benefits include minimal impact on joints, ligaments, and tendons, allowing for higher‑intensity movement without the risk of overloading. The natural buoyancy of water provides support, reducing pressure on the joints, which is particularly beneficial for individuals suffering from back pain or arthritis. Additionally, swimming strengthens the muscles throughout the body and improves overall cardiovascular fitness.
- Cycling: In addition to its joint‑friendly nature, cycling is an excellent way to strengthen the muscles of the lower body, including the thighs and calves. It also enhances cardiovascular fitness and endurance. TIP: To ensure safe and effective cycling, it’s important to follow proper technique and safety precautions. Essential elements of protection include a quality bicycle helmet and appropriate clothing, as well as correct saddle and handlebar adjustments. Choosing terrain and routes that match the rider’s ability and goals is also important. Indoor cycling or spinning is another option, providing the benefits of cycling without having to contend with weather conditions, and it can increase core strength and stability while reducing the risk of falls.
- Pilates: Pilates is highly effective for strengthening the body and increasing flexibility. The key focus is on correct posture and breathing techniques, which help strengthen the deep muscles of the abdomen, back, and pelvic floor. This improves overall body stability and reduces the risk of injury associated with inadequate muscular support. Pilates can also enhance coordination and balance, which is particularly important for preventing falls and injuries in older adults.
- Walking: Walking is a simple and effective activity that puts much less strain on the knees compared to running or jogging. To increase the intensity of this activity, try interval training by alternating 1‑3 minutes of faster‑paced walking with 30‑60 seconds of slower walking for recovery.
- Yoga: Currently popular, yoga offers a wide range of physical and mental benefits, including a focus on proper breathing techniques and flowing movements that help shape the body and increase flexibility, all without placing excessive pressure on the joints. Additionally, yoga promotes balance and coordination and relieves muscle tension, contributing to overall mental and emotional well‑being.
- Rollerblading: Rollerblading is a fun yet highly effective activity. It strengthens the buttocks and the inner and outer thighs, providing a great workout for the muscles and joints of the lower body. The smooth and controlled movements involved in rollerblading minimise impact and pressure on the joints, making it an excellent low‑impact exercise option.
Bottom line
Are you just starting out with exercise? Do you have joint problems, or are you re‑entering the fitness world after an injury or surgery? If so, low‑impact training is the right choice for you. Low‑impact exercise reduces the load and pressure on your joints or muscles, but that doesn't mean you won't work up a sweat! The easy adjustments and settings available in most of these activities allow you to tailor your workouts to your needs, abilities, and fitness goals.
