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The Best Low-Impact Exercises

group of three older women enjoying each other's company outside while they fast-walk together

When it comes to exercise, the hardest part is taking the first step, especially for people dealing with chronic muscle and joint pain. But that pain can be reduced by improving your body’s stamina and strength. Here are some of the best low-impact exercises to ease into a better you:


Are you looking to do some cardio? Are your knees, ankles, or feet preventing you from running or jogging? Try walking twice as far as you would’ve run or jogged. This will help reduce the strain on your joints while still getting your heart rate going!

Too easy? Try listening to fast music to increase your walking speed and get better results faster.


Traditional exercise routines can be difficult or even impossible for us to do if we're already suffering from joint or pain discomfort. If the traditional yoga exercise sounds like too much for you, try chair yoga.

Chair yoga is a form of yoga that adapts traditional yoga postures and techniques to be performed while seated, helping to accommodate different levels of mobility.


Are you struggling with body weight-based exercises? Take some weight off by using buoyancy to lower the effects of gravity. Swimming is a great cardiovascular workout for people of all levels of athleticism.

Strengthening Exercises

For people who want to add some resistance to their routine, try small weights or resistance bands. This will increase your strength and stamina over time! Some examples include:

  • Plank With Row – Core, Shoulders, and Back

Secure a band to a fixed object near the floor. Get into a plank position, facing the band with the handle in front of you. Grab and then pull the band into your chest while maintaining your plank. Release the band, then repeat with the other arm for ten reps per side.

  • Pull Apart – Upper Back, Shoulders, and Triceps

Grab a band with both hands at shoulder-width. Keep your arms straight and raise the band to chest-high. Pull the band apart until it’s flat across your chest. Squeeze your shoulder blades through the entire movement. Return to the starting position, and complete ten reps.

  • Squat to Press – Legs, Shoulders, and Back

Grab a handle in each hand, and stand on top of the resistance band with your feet about shoulder-width apart. Keep your hands at shoulder height, then squat down until your upper legs are parallel to the ground. Stand up and press your hands overhead. That’s one rep. Go for ten.

  • Hamstring Curls – Hamstrings

Secure a band to a door anchor or around a post. Lying on your stomach and facing away from the anchor, loop the band around one ankle. Bring your foot toward your glute, then lower it back to the floor. Perform ten reps, then switch sides and repeat.

Give it your all and enjoy the results!

**As always, consult with your healthcare professional before starting a new exercise routine.

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