5 Low-Impact Cardio Options That Are Easy on Your Joints

Cardio does not have to involve jumping. Low-impact exercise keeps one foot on the ground (or reduces stress on joints) while still raising your heart rate and supporting heart health.

1. Brisk walking

Aim for a pace where you can talk but not sing. Add hills or intervals for variety.

2. Low-impact step-and-reach circuit

March in place, step side to side, add arm reaches. Do 40 seconds on, 20 seconds off for 15 minutes.

3. Cycling

Stationary or outdoor. It is gentle on knees and easy to scale.

4. Swimming or water walking

Water supports your body weight, which many people find comfortable.

5. Dance workouts

Put on your favorite playlist. Fun makes consistency easier.

How to tell the intensity is right

Moderate effort means your breathing is faster but you can still speak in short sentences. Use the 1 to 10 scale and aim for a 5 to 6.

Note

If you have joint pain, heart conditions, or are pregnant or postpartum, get guidance from your healthcare provider before increasing intensity.