As we age, staying active is key to maintaining good health, but high-impact exercises can be tough on the joints. The solution? Low-impact cardio – workouts that elevate your heart rate while being gentle on your body. These exercises allow you to boost heart health, improve mobility and stay fit without straining your joints.
According to Professor Paul Lee, consultant orthopaedic surgeon and author of Regeneration by Design, "Fitness doesn’t have to be boring or painful. These exercises are designed to be fun and easy to do, helping you stay active without stressing your body. The best part? You’ll look forward to doing them!"
From dancing in your living room to walking while chatting with friends, swimming, marching during TV breaks, or even chair cardio, these low-impact options make it easy to keep your body moving. Plus, they’re gentle on your joints, making them perfect for anyone with balance concerns, joint pain, or those easing back in following an injury.
By incorporating movement into your daily routine, you can keep your heart strong, your joints happy, and your spirit lifted without the strain of high-impact workouts. Your body will thank you!
1. Dance it out
Dancing isn’t just for parties, it’s also an excellent form of low-impact cardio that you can do in the comfort of your own living room. Whether you’re grooving to Eighties classics, salsa beats, or something funky, dancing for 15-20 minutes lifts your mood, gets your heart pumping, and improves coordination. Exercising with joint pain can be hard. This is why dancing can be a fun, stress-free way to stay fit.
Professor Lee says, "Dancing can boost cardiovascular health, balance and flexibility, and help you stay fit without straining your joints. It’s particularly good for your knees, hips and overall mobility. Plus, you don’t need to be a professional dancer to enjoy it. The beauty of dance is that it doesn’t feel like exercise, it feels like a party, and anyone with a bit of space and a love of music can join in."
2. Walk and talk
If you enjoy chatting with friends or catching up with family, why not combine that with a brisk walk? Simply grab the phone, head outside, and stroll around your home, garden, or local park for at least 20 minutes. Walking is one of the best activities for heart health, leg strength, and weight management without heavy exercise, as well as for protecting your joints.
Professor Lee points out, "Walking is great for exercising with joint pain as it is incredibly gentle on the knees and hips. It naturally promotes joint lubrication without overloading them, making it perfect for those who want to keep active while staying connected. Whether you’re walking around your local area or your living room, it provides an easy way to stay fit while nurturing your social life."
3. Dive in
Water exercises are a perfect low-impact cardio option. Whether you’re walking in the shallow end, swimming laps, trying some playful aqua jogging or even venturing into open water swimming, the water’s buoyancy helps protect your joints while offering resistance for muscle gain.
Professor Lee describes water as ‘a superhero for your joints’, explaining that, "Water’s natural resistance helps tone muscles without straining your joints. It’s great for knees, backs and flexibility." Whether you’re a seasoned swimmer or just splashing around, you can’t go wrong with a water-based workout. It’s also a great way to reduce stress.
4. Get marching
Who says you can’t stay active while enjoying your favourite TV show? During slow scenes or ad breaks, simply march on the spot, suggests Professor Lee. You can even add arm swings or light weights to make it a more intense workout. This gentle exercise is perfect for boosting cardiovascular health without missing a second of your favourite soap.
Professor Lee highlights that, "This is a great way to sneak in some cardio, especially for people who feel too busy to include workout time. It’s gentle on your knees and allows you to control the intensity every step of the way." If you have a busy schedule or love winding down in front of the TV, this is an easy way to stay fit without making a big commitment. Plus, you can do it from the comfort of your living room.
5. Try chair cardio
For those with mobility issues or anyone easing back into exercise, chair workouts offer an excellent way to be active and stay fit without straining your joints. Sitting in a sturdy chair, try exercises such as seated marches, leg lifts, and arm punches for 10-15 minutes. If you’re looking for a bit more of a challenge, you can even incorporate light resistance bands to intensify the workout.
Not only is this simple routine great for toning muscles and improving flexibility, but Professor Lee says, "Chair cardio is a fantastic way to raise your heart rate and stay active, especially for those managing balance issues or recovering from an injury."
He adds, "It’s gentle on your joints and perfect for boosting mobility quickly without needing to stand up." Chair cardio is a safe and highly effective way to stay in shape.
Meet the expert
Professor Paul Lee is a Consultant Orthopaedic Surgeon, Medical Engineer, and Clinician Scientist. He is currently serving as an Honorary Professor of Sports Medicine at the University of Lincoln’s College of Health and Science. He is passionate about applying engineering principles to human biology and regeneration physiology. He has also worked extensively in pioneering minimally invasive techniques and regenerative therapies to restore joint health and enhance recovery. He is also the author of the Amazon best-selling book Regeneration by Design, which explores the science of healing, longevity, and regeneration.