Staying active is key to a healthy lifestyle, but it shouldn’t come at the cost of your joint health. For anyone experiencing knee or hip discomfort, or simply looking to protect their joints for the long haul, high-impact exercises like running can be problematic. The good news is that low-impact cardio offers an effective way to get your heart rate up without placing undue stress on your joints.
These exercises are gentle on the body, making them ideal for individuals with arthritis, those recovering from injury, or anyone over 50. Here are seven of the safest and most effective low-impact cardio options to protect your knees and hips.
1. Swimming and Water Aerobics
The buoyancy of water is what makes aquatic exercise a top choice for joint safety. When you're in the water, your body is supported, which takes the pressure off your knees and hips, creating an almost zero-impact environment. This allows you to build cardiovascular endurance and muscle strength with minimal risk of strain or injury.
2. Cycling
Whether you prefer a stationary bike or riding outdoors, cycling is a fantastic non-weight-bearing exercise. It allows you to get a great cardio workout without the pounding impact on your joints. Cycling strengthens the quadriceps and hamstrings, the muscles that support your knees, which can improve stability and function. For those with back concerns, a recumbent bike can provide extra support.
3. Elliptical Trainer
The elliptical machine was designed to mimic the motion of running without the harsh impact. Your feet remain on the pedals in a smooth, gliding motion, which eliminates the stress that running can place on your knees and hips. Many elliptical machines also have handles for your arms, allowing for a full-body workout.
4. Rowing
Rowing is a seated exercise that provides a powerful full-body workout while being exceptionally gentle on the lower body joints. With proper form, it strengthens your core, back, arms, and legs, all while your hips and knees are protected from high-impact forces.
5. Walking
Walking is one of the most accessible low-impact exercises available. It strengthens the muscles around your joints, providing more support and stability. To keep it safe for your knees and hips, choose flat, even surfaces like a track or a soft trail, and wear well-cushioned, supportive shoes. Short, frequent walks can be just as effective as one long one and may be easier on your joints.
6. Yoga
Yoga is a low-impact practice that focuses on improving flexibility, balance, and strength through a series of controlled poses and movements. It can help to stretch the muscles around the hips and strengthen the legs, which can alleviate joint stiffness and improve overall function without putting stress on the joints.
7. Tai Chi
This ancient martial art consists of slow, flowing, and choreographed movements. Tai Chi is not only low-impact but has also been shown to improve balance, flexibility, and reflexes. It helps you to function better with hip or knee pain and can reduce the risk of falls.
