Starting a fitness routine can feel daunting, especially if high-intensity workouts or heavy weights aren’t your thing. The good news? You don’t need to push your body to its limits to see real results. Low-impact workouts can offer a smart, sustainable way to build strength, improve mobility, and stay active — without putting unnecessary strain on your joints or muscles.
Whether you’re returning to fitness after a break, recovering from an injury, or simply looking for a gentler way to move, simple and manageable workouts can help you stay consistent and motivated. They’re easy to adapt to your fitness level, yet still deliver impressive benefits for your heart, muscles, and overall wellbeing.
Let’s explore what makes these exercises so beneficial, and how you can build them into your fitness routine for long-term success.
What is Low-Impact Exercise?
Low-impact exercise refers to any type of workout that puts minimal stress on your joints while still providing a good cardiovascular or strength-building session. Unlike high-impact movements such as jumping, sprinting or plyometrics — which can be tough on the knees, hips and ankles — low-impact exercises keep at least one foot on the ground at all times.
These workouts are designed to be gentler on the body, making them ideal for beginners, older adults, those recovering from injury, or anyone who prefers a more sustainable approach to fitness.
Benefits of Low-Impact Exercise
Not all workouts need to be high-intensity to make a difference. Low-impact exercise offers a smarter, gentler way to stay active, helping you support your joints, build strength, and maintain mobility over time.
Gentle on the Joints
One of the biggest advantages of gentler exercise is that it’s kind to your joints. Movements are smooth and controlled, reducing stress on areas like the knees, hips and ankles. This makes it a safe and effective option for anyone with arthritis, past injuries or joint pain.
Builds Strength and Stability
Low-impact doesn’t mean low results. These exercises engage multiple muscle groups, helping to improve balance, coordination and overall body strength.
Activities like Pilates, yoga or resistance training can strengthen your core and stabilising muscles, supporting better posture and everyday movement.
Improves Cardiovascular Health
You don’t have to run or jump to get your heart rate up. Cycling, swimming and brisk walking all boost cardiovascular endurance while keeping your body protected from impact. Regular low-impact workouts can enhance circulation, lower blood pressure and support long-term heart health.
Aids in Recovery and Mobility
Because low-impact exercise is gentle, it’s perfect for active recovery days or when you’re easing back into fitness after a break or injury. It keeps your body moving, encourages blood flow to tired muscles, and helps maintain flexibility and range of motion.
Suitable for All Fitness Levels
Low-impact workouts are easy to adapt to your ability. Whether you’re a beginner looking to build a base or an experienced athlete adding balance to a more intense routine, you can modify movements to suit your fitness level and goals.
Supports Mental Wellbeing
Like all forms of exercise, low-impact movement releases endorphins that lift your mood and reduce stress. The slower, more mindful pace can also help improve focus and relaxation — especially through activities like yoga or swimming.
Low-Impact Exercises to Try
Walking
Walking is one of the simplest and most accessible forms of exercise. You can do it anywhere, at any pace, and it’s gentle on the joints while still offering impressive benefits for your heart, lungs, and muscles.
Regular walking can improve circulation, boost energy, and support weight management without putting stress on knees or hips.
Pilates
If you’re easing back into fitness or are considering a low-impact option to complement your routine, Pilates is perfect. This mindful exercise focuses on controlled movements, core strength, flexibility, and posture. Each session encourages body awareness, helping you strengthen deep muscles that support your spine and joints.
At Village, our Pilates classes guide you through exercises that improve balance, stability, and overall mobility. Over time, Pilates can enhance functional strength, making everyday activities feel easier.
Les Mills Core
Focusing on the abs, back, and glutes, Les Mills Core classes use controlled movements to improve posture, stability, and balance. The sequences are designed to suit both beginners and more experienced participants.
As you move through the exercises, you’ll tone key muscles, enhance everyday mobility, and build a sustainable fitness routine. Regular practice helps reduce the risk of injury and promotes long-term strength — all without the high-impact strain of traditional workouts.
Cycling
Cycling is a fantastic way to boost cardiovascular health, strengthen your legs, and burn calories without stressing your joints. Whether you hop on an indoor bike at home or a stationary bike at a gym, or take to the roads for an outdoor ride, you control the intensity.
Adjusting resistance or speed lets you tailor the workout to your fitness level, making it safe for beginners and those easing back into exercise. Indoor cycling classes, like RPM sessions, provide guidance and motivation while keeping the impact low.
Tai Chi
Tai Chi is rooted in slow, flowing movements that enhance balance, flexibility, and mental focus. It’s gentle on the joints, making it perfect for anyone easing back into fitness, recovering from injury, or seeking a mindful form of exercise.
Practicing Tai Chi regularly can boost overall wellness and increase confidence in everyday movements. Our Tai Chi classes provide step-by-step guidance, helping you learn postures and sequences that improve both strength and mobility.
Yoga
Feeling overwhelmed by high-intensity workouts? Yoga is a gentle way to build strength, flexibility, and mental focus while caring for your joints. Through a combination of poses, stretches, and mindful breathing, Yoga encourages mobility, balance, and relaxation.
Yoga classes provide a supportive environment where you can move at your own pace, improve posture, and increase muscle tone, all while feeling centered and calm. Yoga proves that effective workouts don’t have to be high-impact to deliver impressive results.
Aqua Aerobics
If high-impact workouts feel a bit daunting, Aqua Aerobics offers a refreshing, joint-friendly way to stay active. Exercising in water supports your body and reduces pressure on the knees, hips, and ankles, while the natural resistance helps strengthen and tone your muscles. It’s a great way to build endurance, balance, and flexibility — all in a low-impact environment that’s gentle yet effective.
At Village, Aqua Aerobics classes provide an energetic and motivating atmosphere where you can move at your own pace, challenge yourself comfortably, and enjoy the uplifting benefits of water-based exercise.
Swimming
Looking for a way to work your whole body without putting stress on your joints? Swimming is a full-body exercise that does just that. The buoyancy of water supports your movements, making it ideal for beginners, older adults, or anyone recovering from injury.
Regular swimming sessions can improve cardiovascular health, build strength, enhance flexibility, and leave you feeling energised and refreshed.
Barre
Barre combines elements of ballet, Pilates, and yoga to create a workout that strengthens and sculpts the body while keeping joints protected. Through slow, controlled movements, it engages small muscles, improves posture, and enhances balance.
In a Barre class, you’ll move through carefully designed sequences that target the arms, legs, and core, all set to energising, motivating music. The focus on precision and control makes it suitable for all fitness levels, helping you build strength, tone muscles, and improve overall body awareness without high-impact strain.
Les Mills Core
Les Mills Core focuses on strengthening the abs, back, and glutes while improving posture and stability. The movements are low-impact and controlled, making it safe for joints yet highly effective at building functional strength.
Les Mills Core classes are adaptable to suit beginners and more experienced participants alike with an experienced instructor on hand to guide you through sequences designed to tone your core, enhance balance, and improve everyday mobility.
Find Your Perfect Class at Village Health & Wellness Clubs
Looking for a friendly and supportive way to stay active and healthy? Our fitness classes at Village Health & Wellness Clubs are just what you need! From the high-intensity Les Mills workouts including BodyPump, BodyAttack and Grit, to low-impact options and Village-exclusive BURN, boxing and HIIT sessions, there’s something for every fitness level and goal.
Whether you’re looking to build strength, improve endurance, or simply have fun while staying fit, we’ve got you covered. Check out our membership options and join Village today!
