Low Impact Cardio Workouts That Are Better Than Running

Cardio is one of the best ways you can take care of your heart - along with a healthy, balanced diet. According to the Cleveland Clinic, a cardio workout is physical activity that raises your heart rate for an extended period of time.

When you're performing cardio, you're breathing faster than you would normally, which means there's more oxygen in your blood that your heart pumps to your body.

Doing cardio on a regular basis can help lower your blood pressure, resting heart rate, and cholesterol. But it's not just good for your heart.

Cardio has also been shown to be beneficial in decreasing your risk of dementia and improving overall brain health. In addition to your mind, your joints, muscles, lungs, and even skin can be improved through regular cardio workouts.

While this all seems great, you might be one of those people that just can't stand cardio. Whether you're more of a weightlifter or just have a hard time getting off the couch, cardio can be tough to fit into your schedule if you hate it.

One of the most popular forms of cardio is running, and let's face it - unless you love running or are training for a race, the thought of lacing up your shoes and hitting the pavement might sound miserable. You might also find that running leaves you in pain, and not just that post-workout soreness.

This is because running is high-impact and weight-bearing, which means it can be tough on your joints. While there's an injury risk with any type of sport or physical activity, some of the more common running-related injuries include: shin splints, runner's knee, plantar faciitis, stress fractures, and achilles tendinopathy.

If you've cut out cardio completely because you hate running, you'll be happy to hear that there are plenty of other ways to get your heart rate up that are low-impact and easy on your joints.

Maybe running isn't your thing, but these low impact cardio workouts just might be.

What is Low Impact Cardio?

Although it might sound easier or less effective than high impact cardio, low impact cardio is anything but that. Just because it's low impact doesn't mean it can't get your heart rate up - rather it just means it can be easier on your body and your joints.

Since low impact does not equal low intensity, anyone who may have joint issues, is sore from a tough workout, or just wants to protect themselves from injury is the perfect candidate for this type of cardio.

Some of the biggest benefits of low impact workouts are shared with high impact workouts, however, they have their own too.

Less Chance of an Injury

Low-impact cardio exercises reduce stress on your bones, muscles, and ligaments, which can significantly lower your risk of injuries like sprains, strains, and stress fractures.

This type of workout also can allow you to exercise longer, which can lead to improved heart health and overall fitness without the added strain on your joints.

Weight Loss

Low-impact cardio is an effective way to burn calories and lose weight. While it may not always offer the same intense calorie burn as high-impact exercises, it can still help you reach your weight loss goals.

The key is consistency and finding an activity you enjoy. This type of cardio also helps increase your metabolism, which can lead to weight loss even when you're not actively exercising.

Better Flexibility

By performing low-impact cardio exercises, you can gradually improve your flexibility. Activities like swimming and yoga involve movements that gently stretch your muscles and tendons, leading to increased range of motion.

This improved flexibility can help prevent injuries, improve posture, and enhance your overall physical performance.

Improved Mental Health

Low-impact cardio can significantly improve your mental health. Regular exercise has been shown to reduce stress, anxiety, and depression since it releases endorphins, natural mood-boosting chemicals that can help combat feelings of sadness and improve overall well-being.

Good For Active Recovery

Low impact exercise can be good for any day of the week, but it can be a great choice if you need more of an active recovery day and still want to workout. If you're used to running or HIIT on your usual gym days, try some low impact cardio to still move but with less impact.

Best Low Impact Cardio Workouts

Whether you need an active recovery day, need to take care of your joints, or just prefer lower impact, there are exercises you can do that involve no running and require less impact on your body.

1. Swimming

Swimming is a fantastic low-impact cardio activity that offers so many benefits. The water's buoyancy reduces stress on your joints, making it ideal for those who suffer from arthritis, joint pain, or injuries.

It's a full-body workout that engages all major muscle groups, improving cardiovascular health, strength, body compositon, and flexibility. Swimming can also be a fun and different way to exercise, especially during warm weather months.

There are plenty of ways to get a swim in, whether it be outdoors, in open water, or at your local gym. You can also try a water aerobics class if swimming laps isn't your thing.

2. Cycling

Cycling is another excellent low-impact cardio workout that is a great way to improve cardiovascular health, build muscle and bone strength, improve joint mobility, and burn calories.

It's also a convenient form of exercise that can be perfomed indoor on stationary bikes like a Peloton or outside on a bike-friendly road or trail. You can also find motivation in a class environment at gyms like CycleBar or commerical gyms that offer cycling classes.

It's a low-impact activity that minimizes stress on your joints, making it perfect for people of all ages and fitness levels.

3. Rowing

Rowing is a highly effective low-impact cardio workout that engages both your upper and lower body. It targets major muscle groups, including your arms, legs, core, and back. Rowing can improve cardiovascular health, strength, and endurance.

While treadmills can help improve your cardio, they're not ideal for strength training. But rowers can be. They engage about 85% of the muscles in your body, making it a great option to build strength while improving your cardio.

Many commercial gyms have rowing machines you can use on your own, or some gyms offer classes where rowing is a part of it.

4. Yoga

Yoga is often associated with flexibility and relaxation and can also be a great low-impact cardio workout. Certain styles of yoga, such as Vinyasa yoga and Power yoga, incorporate dynamic movements that elevate your heart rate and increase your body temperature.

These styles combine strength training with cardio, providing a full-body workout without excessive impact on your joints. Yoga can also help improve balance, coordination, and flexibility, reducing the risk of injuries.

5. Ellipitical

An elliptical trainer provides a smooth and fluid motion that simulates walking, running, and stair climbing without the impact on your joints. This makes it a great option for people with joint pain or injuries.

Ellipticals also engage both your upper and lower body, providing a full-body workout. Compared to treadmills, ellipticals offer a more controlled and stable exercise experience, reducing the risk of falls and injuries. And compared to cycling, the elliptical can work your quadriceps and hamstrings more.

Since ellipticals can be used indoors, they can be a convenient option for year-round exercise.

6. Walking

Walking is a universally accessible and effective low-impact cardio exercise. Compared to running, which can be tough on your joints, walking is a gentler workout that minimizes stress on your bones, muscles, and ligaments.

This makes walking accessible for people of all ages and fitness levels, including those with joint pain or injuries. Walking is also a great way to improve cardiovascular health, burn calories, and reduce stress.

Plus, it's an activity you can do almost anywhere, anytime, making it easy to incorporate into your daily routine.

7. StairMaster

The Stairmaster is a popular piece of gym equipment that offers a low-impact cardio workout and targets multiple muscle groups. Unlike running or jumping, the Stairmaster provides a smooth and controlled motion that minimizes stress on your bones and muscles.  

In addition to being low-impact, the Stairmaster provides a full-body workout, engaging your arms, legs, core, and cardiovascular system. This makes it a highly effective way to burn calories, improve cardiovascular health, and increase strength and endurance.  

Whether you're looking to improve your overall health, lose weight, or simply get a good workout, the Stairmaster is a valuable tool to use.

8. Step Ups

Step-ups offer a low-impact cardio workout that targets your legs and glutes. This exercise involves stepping up onto a platform or bench, engaging your quadriceps, hamstrings, and calves.

By varying the height of the platform and the speed of your steps, you can adjust the intensity of the workout to suit your fitness level.

Step-ups are a great way to improve your cardiovascular health, lower body strength, and balance. Use a box at the jump, a bench at the park, or your stairs at your house to start this workout.

Get Moving With Low Impact Cardio

No matter who you are, you can find that low impact cardio is beneficial. Whether your workout routine mainly consists of this type of workout, or you incorporate it between your regular high impact routine, you can still reap the benefits.

Fitness is different for everyone, and to stay consistent, you should find something that you love and that keeps you healthy all year long.