What is low impact exercise? (and does it even work?)
- Steph J
- Nov 25, 2024
- 3 min read
When it comes to fitness, the terms "low-impact" and "high-impact" often come up, but many people aren’t sure exactly what they mean or how they differ. Both types of exercise offer unique benefits and can be incorporated into a fitness routine depending on your goals, fitness level, and physical condition. Understanding the difference between low-impact and high-impact exercise can help you choose the right activities to achieve your health and fitness goals without overexerting or injuring yourself.
While high-impact activities like running, jumping and dancing can be effective for certain goals, low-impact exercise offers its own set of advantages that can be just as powerful for improving overall health and well-being.
What is Low-Impact Exercise?
Low-impact exercise refers to physical activities where one foot or body part generally remains in contact with the ground or surface at all times, reducing the shock placed on the joints.
Examples of low impact exercises include:
Walking
Cycling
Swimming
Yoga & Pilates
Weightlifting
High-impact exercises, however, involve both feet leaving the ground at some point during the exercise and can place more stress on the joints. While high-impact workouts can be highly effective for building strength and cardiovascular endurance, they can also increase the risk of injury if not performed correctly or if the body is not conditioned for them.
Examples of high impact exercises:
Running or Jogging
Skipping Rope
Dancing (certain styles)
Plyometrics
Kickboxing
The primary difference between low-impact and high-impact exercise is the amount of stress they place on the body. High-impact exercises like running or jumping create more shock to the joints, which can increase the risk of injury, especially for people with joint issues, arthritis, or other health conditions. Low-impact exercises, like swimming or cycling, are gentler on the body and reduce the risk of wear and tear on the joints, making them a better option for people with joint pain or those recovering from injury.
But can I still get a decent workout?
YES! Just because an activity is low impact, doesn't necessarily mean it has to be low intensity.
Lifting heavy weights at a gym would be a low impact exercise.
Certain styles of dance can be low impact giving a fantastic cardio workout and burning lots of calories whilst reducing any shock through joints.
Hill walking can offer an intense lower body and cardio workout whilst remaining low impact.
Impact refers specifically to your body's relationship with the floor and whether both feet leave the floor during the exercise (high impact) or whether one foot or body part stays in contact with the floor throughout (low impact).
Intensity simply refers to how challenging an exercise is to perform and how hard you feel you are working.
At SLIIK© we use this knowledge to develop our classes with medium to high intensity exercises, giving measurable fitness benefits whilst also remaining low impact. Low-impact exercise helps protect and even improve joint health. Since there is less pressure on your knees, hips, and spine, it’s ideal for people dealing with conditions like arthritis, fibromyalgia, or general joint pain. Regular low-impact activities can help keep your joints flexible, enhance lubrication, and reduce stiffness. By strengthening the muscles around the joints, low-impact exercises also provide better support, which can alleviate pain and enhance mobility.
So if you're looking for a workout programme to deliver real fitness results whilst staying joint friendly, pelvic floor friendly and low impact, check out SLIIK© fitness and find a class near you!
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