What Is Low-Impact Exercise?

Low-impact exercise refers to movement where at least one foot stays in contact with the ground, or where your body weight is supported, such as in water or on a bike. Unlike high-impact activities like running or jumping, these exercises minimise pounding through the joints.

Importantly, “low impact” does not mean easy or ineffective. Many low-impact workouts still improve cardiovascular fitness, build muscle strength and increase endurance — just in a gentler way.

You should still feel warmer and slightly more energised while exercising, but you should usually be able to hold a conversation comfortably.

Why Choose Low-Impact Exercise?

Gentler movement offers a wide range of physical and mental health benefits:

Supports heart and lung health

Improves balance, flexibility and mobility

Builds strength without excessive strain

Reduces risk of injury and overtraining

Helps manage stress and improve mood

Encourages long-term exercise consistency

Because recovery time is often shorter, many people find low-impact exercise easier to maintain regularly — and regular movement is what truly supports long-term health.

Low-impact activities such as walking outdoors or swimming are also linked to improved mental wellbeing and reduced symptoms of anxiety and low mood.

Popular Low-Impact Exercises to Try

Walking

Walking is one of the most accessible forms of exercise. It requires no equipment and can be adapted to any fitness level. Walking on grass or trails can feel even gentler on joints, while fresh air and natural surroundings may help reduce stress.

Swimming and Water Exercise

Water supports your body weight, dramatically reducing joint pressure while still providing resistance for muscles. Swimming works the entire body and improves stamina, strength and mobility.

Cycling

Cycling — indoors or outdoors — offers effective cardiovascular exercise without the impact of running. Because your weight is supported by the saddle, there is less strain on hips, knees and ankles.

Rowing

Rowing machines combine cardio and strength training in one smooth motion. The movement engages legs, core and upper body while remaining low impact.

Pilates, Yoga and Gentle Strength Training

Slow, controlled movements improve posture, flexibility and core strength. Resistance bands or light weights can increase intensity without adding joint stress.

Side-to-Side Movement

Activities such as skating-style exercises or lateral stepping improve coordination, balance and hip stability — muscles often overlooked in everyday movement.

Low-Impact vs Low-Intensity: What’s the Difference?

Low-impact describes how movement affects your joints, while intensity describes how hard your body works.

An activity can be low impact but still moderate in intensity. For example, brisk walking or cycling uphill may raise your heart rate significantly while remaining gentle on the joints.

Intensity also varies between individuals. What feels easy for one person may feel challenging for another — and that’s perfectly normal.