The heavier you go with kettlebell swings and strength exercises, the more you'll challenge your muscles without overloading your joints. From walking to yoga, there are a variety of low-impact cardio workouts that can be done at home or at the gym.

Whether you're looking for low-impact cardio exercises for weight loss or options for low-impact cardio for bad knees, there is something for practically everyone. Never underestimate the benefits of putting one foot in front of the other.

If you're getting back into your routine after an injury or just beginning your fitness journey, start with walking and work up to the CDC recommendation of 10, steps a day. If you happen to live in an area with hills, incorporate a few inclines into your walk when you're ready. Hills will help target muscles in your legs and core and get your heart rate up.

Swimming is considered the lowest impact cardio because it puts very little pressure on the joints and can be done at any age. To increase your heart rate, try this interval: Complete two sets of 10 laps of 30 to 45 seconds each lap with 15 second rest in between.

Looking to get your heart rate up faster? Increase your pace. Cycling is a great option for anyone who has back pain or is recovering from an injury but wants to amp up their cardio intensity.

Sign up at your local spin studio, order an at-home exercise bike or take your own two-wheeler out for a spin. Experts recommend cycling three times a week for best results. The elliptical is a great low-impact cardio machine option available at most gyms.

To avoid injury, ensure your hand placement and the incline of the elliptical is set to your height and body type. By increasing the resistance and intensity you will definitely work up a sweat in as little as 20 minutes.

There are numerous benefits of yoga but here are just a few: It can help improve balance , decrease stress, benefit posture and may better overall quality of life. You can stream classes online or on one of the best yoga apps if you can't make it to the studio in-person.

With its slow, low-impact movements, Pilates has many benefits. Falzarano says Pilates can help increase core strength, improve posture, decrease risk of injuries and enhance body awareness.

Look for a local studio or stream mat-style Pilates classes at home. If you're looking to enhance your at-home Pilates workout, consider investing in a high-quality Pilates reformer. For this minute low-impact cardio workout created by Falzarano, you'll need a pair of gliding discs.

Using gliders is an effective way to get your heart rate up while challenging your stability and core strength. Think of this as a burpee without the pushup.

Stand with your feet hip-width apart, a gliding disc under each foot. Bend your knees into a squat position. Place your hands on the floor and slide your legs behind you into a plank position. Hold for a second. But if you can converse in whole sentences, you're not reaping the full cardiovascular benefits.

Resistance exercises—those activities that build your muscles—haven't been shown to have a large direct benefit on heart health. Not only does it help you increase your muscle and core strength, it improves your flexibility and helps protect against falls, which can be disabling for older adults.

Anything that can be done with only your body is fine for just about everyone, regardless of your age or starting fitness level. Good movements to try include squatting, push-ups, arm reaches, and lifts.

If your doctor gives you the okay to do more strenuous training, choose exercises at an intensity you can maintain for 12 repetitions without stopping. The aim is to work up to three sets of each exercise.

Ideally, you should exercise for one hour, five times a week. Although this level may not be realistic for everyone, it's good goal to work toward. A thorough workout would include five or 10 minutes of light aerobic activity to raise your heart rate and get you warmed up, at least 30 minutes of activity at moderate intensity, and a few minutes of cooling down to allow your heart to return to its resting pace.

Baggish says that many of his patients feel better and stronger if they include five to seven minutes of stretching after their workout, when their muscles are warm. In addition, Dr.

Baggish enthusiastically recommends integrating yoga into your exercise regimen. People of all ages, whether they are in a wheelchair or have bad joint problems, can do yoga because it allows them to set their pace and priorities. If you don't have particular medical concerns, a program of moderate walking and strength training is a safe way to go.

If you have arthritis or other musculoskeletal issues or if you have heart disease, talk to your doctor before you start. And with any activity, you should ramp up to a more intense level gradually, as you feel ready.

As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles.

No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. Thanks for visiting. Don't miss your FREE gift. The Best Diets for Cognitive Fitness , is yours absolutely FREE when you sign up to receive Health Alerts from Harvard Medical School.

Sign up to get tips for living a healthy lifestyle, with ways to fight inflammation and improve cognitive health , plus the latest advances in preventative medicine, diet and exercise , pain relief, blood pressure and cholesterol management, and more.

Get helpful tips and guidance for everything from fighting inflammation to finding the best diets for weight loss However, there is good news: there are ways to manage and alleviate joint pain. One of the most powerful ways one can relieve themselves of joint pain is through participating in low-impact exercise.

Allow this article to act as a guide in which you will learn about the best low-impact exercises for seniors with joint pain, and why they work!

Before diving right into low-impact exercises for seniors, it is essential to understand the causes and common conditions associated with joint pain in seniors. Although each case of joint pain is unique, there are a few main causes of joint pain that all seniors should consider when looking for treatment:.

These conditions, as well as other possible joint pain-causing conditions, can make the most simple of movements feel impossible. If you believe you may have one of these conditions or would like to learn more about the cause of your joint pain, please consult a medical professional.

You may feel excited to get started on planning your new exercise routine. Although it is wonderful to feel motivated, there are a few important factors for all seniors to consider before embarking on an exercise program of any kind. First, you should consult your doctor and let them know about your exercise plans.

Although most individuals think any type of exercise is great for you, seniors must take extra precautions and avoid certain exercises that may exacerbate joint pain or lead to other ailments.

Additionally, taking the proper safety precautions is extremely important before starting to exercise. Wearing the proper footwear and warming up before you exercise are essential to prevent injury or strains. It is common to become motivated to start an exercise routine, only to find that after a few days, you have fallen behind.

Although this is normal, there are a few tips you can follow to make the most out of your exercise routine:. Although conditions that cause joint pain may pose challenges, they do not have to define or limit the lives of seniors. Regular exercise is the key to relieving joint pain and maintaining overall health for seniors.

By incorporating low-impact exercises into your routine, you may improve your joint flexibility, muscle strength, and overall well-being. Remember to always consult with a healthcare professional before creating an exercise plan. Patient Portal Get Care. Senior Healthcare Primary Care Preventive Care Chronic Condition Management Care Coordination Why Greater Good Health?