When you focus on physical fitness, you usually think of intense workouts that get your heart rate up. But what if there’s also a gentle but equally effective way to stay fit? Low-impact training offers exactly that: it is easy on your joints and heart, while you can still make strong progress in your fitness. If you believe that you always have to go to the “high-performance range” for a good workout, then it’s time to rethink.
Low-impact training is the perfect choice if you want to stay active in a joint-friendly and sustainable way. Especially for people with existing joint problems, beginners or even for those who simply prefer a little less intensity, this training offers many advantages.
What does low-impact training mean?
Low-impact training means that you perform movements that have little or no impact on your joints. This doesn’t mean that you’re putting in less effort – quite the opposite. The exercises are often designed to build your muscles (1) while strengthening your cardiovascular system without putting unnecessary strain on your joints.
The benefits of low-impact training:
- Protection of the joints:
Since there are no abrupt impact movements during low-impact exercises, joints such as knees, hips, and ankles are less stressed. Ideal for people with joint issues or to prevent injuries. - Reduction of the risk of injury:
Especially with more intensive workouts, the risk of injury increases — with low-impact exercises, this is significantly lower. You can fully concentrate on your movements without constantly paying attention to the risk of overloading. - Less stress on the heart:
Low-impact training moderately increases the heartbeat, which is also beneficial for the circulation, but without causing excessive strain. This is particularly important for people with pre-existing conditions. - Increased mobility:
Many low-impact exercises, such as those found in yoga or Pilates, increase the flexibility of the muscles and joints – and do so within a controlled framework. - Stress reduction:
The less intense movements, combined with a steady flow of breath, not only promote physical health, but also have a positive effect on mental well-being (2).
Examples of low-impact exercises
- Cycling:
This protects the joints while you build up your endurance and strengthen your cardiovascular system. - Swimming:
Ideal for a full-body workout without straining the joints. A recommended alternative, especially for back or knee problems. - Yoga and Pilates:
Both types of training rely on flowing movements that strengthen the muscles, increase flexibility, and at the same time have a calming effect on the mind. - Walking:
Even a simple walk can be considered low-impact training if it is done regularly. - Elliptical:
These machines provide a joint-friendly cardio workout that is as effective as running, but without the impact on the ground.
Another advantage: sustainability
Low-impact training also has the advantage that it is better tolerated by your body in the long term. The exercises can be performed for years without causing fatigue or overloading of the joints. This makes low-impact training a particularly sustainable and healthy choice for those who want to build and maintain their fitness over a long period of time.
Your way to more fitness: Starting is easy!
There are many ways to get started with low-impact training. You don’t need any special equipment or expensive memberships – often all you need to do is start with walks or gentle yoga exercises. The important thing is that you build a routine that suits your body and your goals.
And remember: low-impact doesn’t mean less effective – on the contrary, it’s one of the best ways to stay fit and healthy without putting unnecessary strain on your body. Try it out and find your own rhythm.
(1) Kim, K., Kang, S., Kim, N., Choi, J. & Kang, S. (2024). Short-Term Impact of Low-Intensity Exercise with Blood Flow Restriction on Mild Knee Osteoarthritis in Older Adults: A Pilot Study. Healthcare, 12(3), 308. https://doi.org/10.3390/healthcare12030308
(2) Tse, A. C. Y., Wong, T. W. L. & Lee, P. H. (2015). Effect of Low-intensity Exercise on Physical and Cognitive Health in Older Adults: a Systematic Review. Sports Medicine – Open, 1(1). https://doi.org/10.1186/s40798-015-0034-8