• Blog >
  • Low Impact Exercises That Won't Hurt Your Joints
RSS Feed

Low Impact Exercises That Won't Hurt Your Joints

Low Impact Exercises That Won't Hurt Your Joints

You want to stay healthy, but high-impact exercises like running and contact sports put stress on your lower back, knees, and other joints. Doctors recommend at least 30 minutes of exercise five times a week to prevent heart disease, high cholesterol, and other health problems. Some benefits of exercise include higher energy levels, better mood, and more restful sleep.

If you want to experience the benefits of exercise without putting extra stress on your joints, try these great low-impact exercises. All calorie counts listed below are for 45-minute exercises at a moderate pace.

Walking

When you take a walk, you use almost every muscle in the body. Walking is almost as good a workout as running, but without the high impact running has on your knees. If you enjoy spending time with friends, invite someone along with you on your walk and encourage each other to keep the pace up. To burn more calories, try hiking up a hill or alternating between fast and slow speeds. You can also add free weights, ankle weights, or wrist straps to increase your resistance.

Calorie burn: 180 calories

Strength Training

Strength training helps you increase your muscle mass and speed up your metabolism at the same time. You can use weights like kettlebells or free weights to build up muscle. Alternatively, try calisthenics or a Pilates routine to build muscle with minimal equipment. Just make sure you focus on proper technique and form so your muscles develop correctly and don't disrupt your alignment.

Calorie burn: 300 calories

Swimming

Water slows down your movements and buoys your body. The extra resistance forces your muscles to work harder without endangering your joints. Swimming exercises like laps or water aerobics are ideal for people who have difficulty doing other exercises, especially those who are overweight, have arthritis, or have experienced a recent injury. Swimming laps strengthens the shoulders and improves your lung function. Treading water, pike sculls, and otter rolls can all increase your strength.

Calorie burn: 330 calories

Cycling

Whether you take a spin class or take your own bike for a ride on your local bike trail, you can enjoy your exercise without injuring your knees. Try taking a cycling class to benefit from some friendly competition. If you start cycling regularly, the experts recommend investing in padded shorts to prevent next-day soreness and clip-in shoes to keep your feet secure in the bike pedals. Practice proper posture as you ride to prevent greater muscle soreness and work out your largest muscles.

Calorie burn: 380 calories

Elliptical Exercises

Want to pick up the pace and get your heart beating without putting the pressure on your feet? Try a turn on the elliptical machine. Most elliptical machines also have handles so your arms get a workout as well. Keep your weight distributed a little more on your heels to work out your muscles more efficiently and keep your toes from falling asleep. You can also change direction during your routine. Going backwards for a minute or two changes up the main muscle groups you work out, which prevents muscle fatigue.

Calorie burn: 330 calories

Stair Steps

Want a more efficient calorie burn? Try climbing steps. You can use a Stairmaster machine at your gym, or find an area in your neighborhood with steps. Each step forces your quad muscles to work hard, much the same as squats. Be careful to slow down as you get tired, because your balance will suffer when your muscles tire and increase your risk of falling.

Calorie burn: 430 calories

Dancing

Any kind of dancing, from ballroom dancing to the cha-cha to Zumba, can strengthen your body with minimum impact. Use the opportunity to learn a new skill, go on a romantic date with your partner, and have fun, all while improving your health. Don't worry if you don't learn all the moves right away. Most classes repeat instructions and give you time to practice so you feel confident. You'll have so much fun, you may not even notice your heart rate rise.

Calorie burn: 350 calories

Skating

You don't have to rollerblade down the boardwalk with a boom box over your shoulder to get the benefits of skating. As your feet smoothly guide across the floor, your knees will thank you even as your muscles get a satisfying burn. Focus on maintaining proper form by keeping your center of gravity close to the ground. Once you feel confident, try skating up and down a smooth hill to increase your heart rate. And don't forget to wear protective gear, even if you are an experienced skater.

Calorie burn: 570 calories

Rowing

This exercise isn't just for your arms. Rowing works your arms, legs, back, and core, improving muscle tone and boosting your metabolism. It also helps improve your posture (and your alignment) because rowing encourages you to sit up straighter and strengthens your upper back muscles.

Calorie burn: 330 calories

Start your low-impact exercise routine today to improve your health without sacrificing your joints.

Locations

Find us on the map

Office Hours

Our Regular Schedule

7400 West Indian School Road Phx - (623) 877-2250

Monday:

8:00 am-6:00 pm

Tuesday:

8:00 am-6:00 pm

Wednesday:

8:00 am-6:00 pm

Thursday:

8:00 am-6:00 pm

Friday:

8:00 am-6:00 pm

Saturday:

9:00 am-3:00 pm

Sunday:

9:00 am-3:00 pm

7016 North 27th Avenue, Phx - (602) 789-3800

Monday:

8:00 am-6:00 pm

Tuesday:

8:00 am-6:00 pm

Wednesday:

8:00 am-6:00 pm

Thursday:

8:00 am-6:00 pm

Friday:

8:00 am-6:00 pm

Saturday:

9:00 am-3:00 pm

Sunday:

9:00 am-3:00 pm

Testimonials

Reviews By Our Satisfied Patients

  • "Testimonials Coming Soon!"