The Best Low-Impact Cardio to Protect Your Joints

Joint discomfort or mobility limitations can make it tough to stay active, especially when traditional cardio workouts like running or jumping feel too intense. Fortunately, low-impact cardio exercises provide a heart-healthy alternative that minimizes joint strain while still delivering results.

Whether you're managing arthritis, recovering from injury, or simply seeking a gentler workout, these exercises can help you build endurance, improve mood, and protect your joints.

1. Walking

One of the simplest ways to stay active, walking is easy on the joints and doesn’t require special equipment. Just 30 minutes a day can significantly lower your risk for:

• Heart disease

• Type 2 diabetes

• Stroke

• Depression

Bonus: It improves sleep and bone density and may help regulate blood pressure and cholesterol.

2. Swimming

Swimming combines cardio with full-body muscle engagement all without impact. The water supports your body weight, reducing pressure on joints while working muscles like:

• Abdominals

• Shoulders

• Back (latissimus dorsi)

• Quadriceps and calves

Especially helpful for those with osteoarthritis, swimming soothes stiffness while improving flexibility and endurance.

3. Water Aerobics

For a social, fun, and joint-friendly workout, water aerobics is hard to beat. These instructor-led classes incorporate movements that engage the arms, legs, and spine while allowing for custom modifications.

Benefits include:

• Cardiovascular conditioning

• Full-body toning

• Less pain from joint inflammation

4. Bicycling

Cycling whether outdoors or on a stationary bike is low-impact and joint-supportive. It strengthens the muscles around the knees, hips, and ankles while improving:

• Range of motion

• Balance and coordination

• Caloric burn for weight management

Tip: Adjust the seat height to reduce pressure on your knees.

5. Rowing

Rowing machines offer a powerful cardio workout with minimal joint stress. They also strengthen the back and improve posture by engaging:

• Upper spine muscles

• Core

• Arms and shoulders

Rowers can adjust resistance levels, making it ideal for all fitness levels.

6. Rollerblading

It may surprise you, but rollerblading is easier on the joints than running and offers impressive benefits:

• Tones glutes, hamstrings, quads, and calves

• Boosts balance and proprioception

• Enhances back strength and posture

Note: Use protective gear, especially if you're new or have low bone density.

7. Pilates

Pilates uses controlled, repetitive movements to strengthen major muscle groups, particularly the core. Whether on a mat or reformer machine, Pilates promotes:

• Better joint alignment

• Improved flexibility and balance

• Reduced fall risk and improved mobility

It’s also associated with mental health benefits and reduced stress.

8. Hiking

Hiking provides a low-impact workout that can be adjusted based on your terrain and fitness level. Like walking, it boosts cardiovascular health but also offers:

• Exposure to nature for reduced stress and anxiety

• Improved bone strength

• Lowered risk of chronic diseases

Use trekking poles or choose level paths if joint pain is a concern.

9. Shadowboxing

This high-energy, low-impact workout mimics boxing movements without physical contact. Typically performed in timed rounds, shadowboxing helps:

• Burn calories

• Improve coordination

• Reduce anxiety and boost confidence

Research shows that noncontact boxing workouts can improve both mental and metabolic health.

10. Elliptical Training

The elliptical machine mimics running but without the harsh impact. It's ideal for individuals with arthritis or spinal issues and provides:

• Full leg engagement (glutes, quads, hamstrings, calves)

• Adjustable resistance and incline for customized intensity

• Cardiovascular conditioning while standing

How Much Cardio Do You Need?

According to the American College of Sports Medicine, aim for 150 minutes of moderate-intensity aerobic exercise per week. If weight loss is your goal, bump that up to 300 minutes or more weekly. That’s just 30–60 minutes a day, five days a week.

The Bottom Line

The best low-impact cardio workout is the one you enjoy and can stick with. Whether it's swimming laps or shadowboxing in your living room, the key is to move consistently and without pain. Over time, you’ll build endurance, protect your joints, and feel stronger both mentally and physically.

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