Top 10 Low Impact Exercises: Safe For Your Joints

Lady In KayakLow impact exercise generally refers to exercises where one foot remains in contact with the floor. It’s a gentle way of exercising which protects your joints and is less brutal on your body. If you have an injury or a condition like arthritis, it may be important to keep your exercise low impact.

So here are 10 fantastic low impact exercises for you. They all help build strength and stamina safely. They also burn fat, increase your heart and lung health, and will help you maintain a healthy weight.

As always, if you are in pain or suspect you have an injury, seek medical advice before starting an exercise regime.

  1. Walking

It’s the simplest exercise and almost everyone can benefit from doing it everyday. It improves your heart and lung health, and also builds strength and bone density. And it’s just a nice thing to do!

  1. Hiking

Hiking is step up from walking (pun intended). If you have easy access to the great outdoors, as we do in Eastbourne with the South Downs, hiking takes your strength and cardiovascular fitness to another level. So get those walking boots on!

  1. Climbing the stairs

This is much easier if you don’t live in a bungalow! If you do, then look for steps when you are out and about, and use them. Stepping is great exercise for your legs, core muscles and buttocks, and is a fast way to improve your fitness.

  1. Cycling

Whether you are cycling to the shops or work, or getting off road and a bit muddy, cycling is a really effective exercise. Not only does it improve cardiovascular fitness, but also makes your legs and even your upper body stronger.

  1. Swimming

As the water supports your bodyweight, this is almost a no-impact exercise. It’s perfect if you have problems with your joints and helps with weight control.

  1. Rollerblading

Oh go on, give it a go. It’s fun and it strengthens your legs, back, core and buttocks. Rollerblading also gets you surprisingly puffed, unless you go at the snail’s-pace I manage. Watch out Eastbourne seafront!

  1. Yoga

Yoga builds your strength and flexibility, as well as helping with things like balance. It’s a really good way to relieve stress, which can also improve your blood pressure and sleep patterns. It’s a very peaceful and calming exercise.

8. Dancing

Dancing is a wonderful way to enjoy yourself while burning calories. There’s a different type of dance to meet every taste, so go wild.

9. Kayaking

Single and double kayaks can be hired from Eastbourne beach during the summer, so there’s no excuse not to give it a go. Just 10 minutes will make you realise how much kayaking can strengthen your arms, shoulders, back, core and legs, as well as your lungs. Another very peaceful way to exercise.


Golf involves lots of walking (ditch the golf buggy!) as well as the golfing itself which increases core strength and improves balance and co-ordination. Golf can be a great stress-reliever, although I’ve been told that this is not always the case for every game.

Can you think of any other low impact exercises?


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