Dynamic Warm-Up
Begin with 5–7 minutes of gentle movement to boost mobility and reduce injury risk. Try ankle circles, cat-cow stretches, and thoracic rotations. Add arm circles and hip openers if you’re stiff from sitting. These moves lubricate joints and wake up stabilizer muscles that keep your form sharp.
- 10 ankle circles per foot
- 8–10 cat-cow stretches
- 8 thoracic rotations per side
- 10 arm circles (forward and back)
- 10 hip openers (standing knee circles or figure four stretch)
Band and Bodyweight Circuit
- 15 banded squats
- 12 incline push-ups on a countertop or bench
- 20 marching glute bridges
- 10 resistance band rows
- 30 seconds of shadow boxing with light resistance
Repeat the circuit three times with one-minute breaks. Focus on controlled tempo over speed. Form comes first — keep movement smooth and avoid “locking” joints at the top or bottom of each rep.
Trainer Tip
Use a 1-2-3 tempo: one second to lower, two seconds to pause, and three seconds to drive up. You’ll feel the burn without pounding the joints. If you need less impact, try wall sits, alternating step-ups, or seated resistance band exercises.
Cardio Options That Go Easy on Knees
Low-impact cardio doesn’t mean low results. Mix brisk incline walks, indoor cycling, swimming laps, or rowing. Dance fitness, elliptical training, and step aerobics (with a low riser) are also joint-friendly. Try this interval structure: 4-minute intervals at moderate intensity followed by 2 minutes of easy recovery. Repeat 3–4 times.
- Walking: Add speed bursts or hills to raise your heart rate.
- Swimming: Vary your strokes for all-around strength.
- Indoor cycling: Use light-to-moderate resistance and steady cadence for 20–30 minutes.
Add Variety for Motivation
Switch routines every few weeks or alternate workout types throughout the week to prevent boredom. Pair strength and mobility days with cardio days, or mix formats (Pilates, yoga flow, functional training) for a balanced, sustainable routine.
- Pilates: Builds deep core strength and spinal stability.
- Yoga flows: Emphasize active stretching and mindful movement.
- Water aerobics: Great for all ages, especially if managing arthritis or recovering from injury.
- Functional exercises: Step-ups, farmer’s walks, and woodchops train muscles used in daily life.
Why Low-Impact Works — at Every Age
Regular low-impact exercise improves circulation, flexibility, balance, and muscle tone — all without excess wear and tear. These workouts are especially valuable if you have joint pain, are healing from injury, are pregnant, or want to supplement a higher-intensity program.
Remember: results come from “just right” effort you can repeat consistently.
“Consistency beats intensity. Thirty minutes of low-impact work five times per week improves endurance and mobility,” says coach Renee Harper.