When you’re looking to expand your workout routine without adding stress to your joints, consider incorporating low impact cardio exercises into your regimen. Low impact workouts are known to increase endurance, improve cardiovascular health, contribute to weight management, and lower glucose levels. This type of exercise can be done by anyone of any age, regardless of fitness level. In this Obesity Matters blog, we explore the best low impact cardio workouts of 2025.
What is Low Impact Exercise?
When talking about impact as it relates to exercise, we’re referring to how much force a specific movement puts on your body. High impact exercises involve movements that cause your feet to leave the ground, such as running and jumping rope. When your feet hit the ground again, this is a force that places some stress on joints.
Low impact exercises are designed to put less physical force or stress on the joints. These movements take care to ensure you have at least one foot on the ground at all times. Many low impact exercises are performed with either both feet on the ground or your entire body is floating, either in water or on a yoga swing.
The Best Low Impact Cardio Exercises
There are many workouts that are classified as low impact cardio that can improve and maintain fitness without straining muscles and joints. These get your heart pumping to boost cardiovascular health.
Cycling
Cycling improves blood flow and mobility of the lower body. You can increase intensity to meet your level of fitness.
Elliptical
The elliptical apparatus offers a solid cardio workout minus the impact of running. Adjust the resistance and speed as you build your fitness level over time.
Rowing
Rowing is a full-body cardio workout using legs, arms, and core. You completely control the intensity of the equipment, making it excellent for anyone.
Swimming
Swimming is one of the most gentle cardio exercises that contributes to overall fitness. The water supports you as you move and breathe continuously. There is no impact associated with swimming, other than turning and pushing off a wall.
Walking
Walking is an easy and effective way to get moving with minimal strain. It can be done pretty much anywhere, including on a treadmill. If you have a fitness watch, you can set a goal for the number of steps to achieve each day.
The Best Low Impact Strength Exercises
Low impact strength exercises are strengthening workouts that don’t require jumping or other forceful movements that put excess stress on the joints or tendons. These movements build muscle, strengthen bones, and increase endurance.
Pilates
Pilates is a full-body workout that improves muscle tone, flexibility, and core strength. You can challenge yourself more in Pilates by doing additional reps or holding poses for longer periods.
Resistance Training
Resistance training is a form of exercise aimed at increasing muscular strength. It involves exercising muscles using some form of resistance, such as weights or bands. You can use weights of different sizes and bands of various elasticities to customize your workout.
Yoga
Yoga is an excellent workout for muscle tone and posture correction. It requires some strength to hold a pose, which you can easily increase the more you practice it.
Summary
Low impact exercises are an excellent way to stay in shape while supporting your respiratory and cardiovascular health and building stronger muscles and bones. Some of these exercises can be performed on your own, such as walking and swimming. If you are unsure of your ability with cardio workouts, join a beginner’s class, download an app, or find a skilled trainer who can keep you safe and on the right path.