Exercise is one of the most effective ways to improve your health, but it shouldn’t push your body to its breaking point. While running, jumping, plyometrics, and other high-impact workouts are healthy, they also stress the body and can increase the risk of injury.
On the other hand, walking, swimming, cycling, and other low-impact cardio workouts provide a joint-friendly alternative that still elevates heart rate and delivers lasting benefits. In addition to putting less stress on the body, low-impact exercises can also boost metabolism, strengthen the body, and more. Let’s explore why low-impact cardio is great for your body.
Puts Less Stress on the Body
As explained, running and other high-impact activities put stress on the joints and ligaments. Every time the foot strikes the ground, that side of the body braces for impact. Over time, this bracing can lead to joint pain and even injury (especially in the knees and ankles).
Low-impact cardio puts less stress on the body because it minimizes the force exerted on your joints, ligaments, and bones during movement. This type of exercise involves keeping at least one foot on the ground or involves fluid, controlled motions, reducing the mechanical stress transmitted through your skeletal system.
Additionally, low-impact cardio allows your joints to move through their natural range of motion without excessive compression or strain. This natural movement makes low-impact cardio particularly beneficial for individuals with arthritis, osteoporosis, or past injuries, as it avoids aggravating sensitive areas.
Boosts Metabolic Health
Low-impact cardio elevates your heart rate but generally does not reach peak zones. Instead, heart rate remains in and around the fat-burning zone: approximately 50-70% of your maximum heart rate. Brisk walking and swimming ignite caloric burn during workouts and sustain this effect even after you finish, enhancing your body’s energy efficiency.
Additionally, consistent participation positively impacts body composition. Sustained activities improve fat metabolism and promote mitochondrial development in muscle cells, enhancing energy production.
Increases Mobility and Flexibility
Running and jumping can cause muscles to tighten after exercise, as high-impact activities place significant stress on the muscles, resulting in microscopic tears in the muscle fibers. The muscles can temporarily tighten or feel stiff due to inflammation and increased tension in the surrounding tissues, as your body begins the repair process.
Alternatively, low-impact cardio encourages whole joint movement, boosting mobility and preventing stiffness. Swimming or cycling stretches and strengthens muscles while improving joint flexibility, which is particularly beneficial for aging individuals or those with limited mobility.
Why It Matters
Regular practice improves mobility, leading to greater ease in daily activities. A better range of motion and functional movement reduces physical strain and muscle imbalances, promoting overall comfort and efficiency in movement, whether climbing stairs or lifting objects.
Builds Muscle and Bone Strength
Another reason low-impact cardio is great for your body is that it strengthens muscles through gentle resistance. Cycling works major muscle groups in the legs, including the quadriceps, hamstrings, and glutes, by requiring steady, repetitive effort.
Similarly, water-based exercises add another layer of resistance, as your muscles work against the water’s density with every movement. This type of resistance training boosts muscle fiber activation, increasing strength without placing undue stress on your joints.
Walking provides a low-impact workout that strengthens muscles and bones by stimulating bone tissue growth. This process strengthens bone structure over time, reducing the risk of conditions, such as osteoporosis. The rhythmic, low-intensity nature of these movements ensures consistent stimulation for bone remodeling without the harsh impact of high-intensity activities.
Benefits the Cardiovascular System
The lungs and heart are a part of the cardiovascular system, one of the most essential systems in the body. This system circulates oxygen and nutrients throughout the body, which is essential for maintaining health and wellness.
Moderate, sustained effort increases cardiac output and stroke volume, allowing your heart to pump blood more effectively. Likewise, the steady pace of these activities improves circulation, ensuring oxygen and nutrients reach tissues efficiently while preventing blood pooling.
Additionally, consistently doing cardio exercise helps lower resting heart rate, which can lead to a healthier heart and reduce the risk of cardiovascular diseases. Low-impact cardio exercises also decrease blood pressure, strengthen blood vessels, and reduce inflammation in the body.
Allows for Active Recovery
Many athletes blend low- and high-impact cardio into their workout routine so they can challenge their body without risking injury. Active recovery is when you perform light exercises to help your body recover from a hard workout. Doing low-impact cardio, such as brisk walking or swimming, can improve blood flow and bring oxygen to the muscles to aid in recovery.
For example, many marathoners will blend different workouts into their training routine. In one week, they may spend four days running, then have separate days for weight training, rest, and cross-training. During the athlete’s “rest” day, they may go for a brisk walk to keep their muscles active without putting too much strain on them. Likewise, many opt for low-impact exercises on cross-training days rather than adding another high-impact movement to their weekly routine.
Enhances Endurance
Low-impact cardio is a powerful tool for building endurance while reducing the physical stress caused by high-impact activities. By engaging in cycling, swimming, or elliptical training, you can develop your cardiovascular system and improve stamina without overloading your joints. These activities allow for sustained effort, encouraging your body to adapt and perform more efficiently during longer workouts.
Cycling, swimming, and elliptical training challenge the cardiovascular system over extended periods without straining your joints. These sustained exercises train your heart to pump blood more efficiently, increasing stroke volume and delivering more oxygen to the muscles, which allows you to perform for longer durations with less fatigue.
Best Machines for Low-Impact Exercises
Offering the right low-impact cardio exercise machines can help you attract members seeking joint-friendly, effective workouts. Here are some of the best options to include in your gym:
- Ellipticals: These machines provide a full-body workout with minimal joint stress. The gliding motion mimics walking or running, engaging major muscle groups while protecting knees and hips.
- Stationary bikes: Ideal for cardiovascular and leg-strength training, and offer adjustable resistance. Upright and recumbent bikes cater to users of different fitness levels and needs.
- Rowing machines: These machines deliver a low-impact, total-body workout. Rowers target the legs, core, and upper body while improving cardiovascular endurance in a seated, joint-friendly position.
- Treadmills: Treadmills designed to absorb impact allow users to walk or jog without harsh strain on joints, making them suitable for beginners and advanced users alike.
Including these machines ensures versatile, low-impact options for all members while supporting their fitness goals safely.
Contact TRUE
TRUE Fitness has commercial cardio equipment that delivers exceptional performance and reliability for your gym. With a variety of low-impact machines, such as ellipticals, bikes, and treadmills featuring advanced technologies, you’ll provide members with safe and effective workouts they’ll love. Contact our sales team to discover more about our equipment and receive assistance in enhancing your facility.