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  • Dr. Norbert Martin, DPT

Low and Slow: How to Get Fit with Easy and Effective Low-Impact Workouts


Low-impact workouts are a great way to stay active and improve your fitness without putting too much stress on your joints. These types of exercises are perfect for people who may have injuries or chronic pain, or for those who simply want to ease into a workout routine. Here are some examples of low-impact workouts you can try:



Swimming: A Full-Body Workout That's Easy on the Joints

  • Swimming is a full-body workout that is easy on the joints and provides a great cardiovascular workout.

  • It helps to tone muscles and build endurance.

  • It is also a great option for people who may have back or knee pain, as the buoyancy of the water helps to reduce the impact on those areas.

  • To start, you can try breaststroke, backstroke, or freestyle.

  • As you progress, you can try incorporating different strokes and drills to increase the intensity.



Cycling: A Great Way to Get Your Heart Rate Up

  • Cycling is a great way to get your heart rate up and improve cardiovascular health without putting stress on your joints.

  • It also helps in building leg strength.

  • Stationary bikes offer an easy way to get started and can be adjusted to different resistance levels to increase the intensity of your workout.

  • For beginners, start with low resistance, and gradually increase it over time.



Yoga: Improve Flexibility, Balance, and Core Strength


  • Yoga is a low-impact workout that can improve flexibility, balance, and core strength.

  • It is also a great way to reduce stress and increase mindfulness.

  • Yoga poses such as the downward dog, child's pose, and warrior pose are great for beginners.

  • As you progress, you can try incorporating more challenging poses such as the crow pose and handstand.



Pilates: Building Core Strength and Improving Flexibility

  • Pilates is a low-impact workout that is great for building core strength and improving flexibility.

  • It focuses on controlled movements and is a great option for people looking to improve their posture and balance.

  • Pilates exercises such as the plank, bridge, and the hundred are great for beginners.

  • As you progress, you can try incorporating more challenging exercises such as the single-leg circle and double leg stretch.



Walking: Simple and Effective Low-Impact Workout

  • Walking is a simple and effective low-impact workout.

  • It can be done anywhere and at any time and is a great way to improve cardiovascular health and increase overall fitness.

  • You can even try adding some hills or carrying some weights to increase the intensity of your walk.

  • To progress, you can try increasing the pace, distance, or incline of your walk.



Consult a healthcare professional before starting any new exercise routine as needed.
Start slowly, pay attention to proper form and technique.
Progress and move on to more challenging exercises as your fitness level improves.
Incorporate low-impact workouts into a larger fitness routine for optimal results.


In summary, low-impact workouts such as swimming, cycling, yoga, Pilates, and walking are great options for people looking to stay active and improve their fitness without putting too much stress on their joints. These exercises can be adjusted to different fitness levels and preferences and can be very effective in improving overall health and well-being.

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