ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

What is a No Impact Workout?

Updated on February 26, 2013

No impact exercise is exercise that does not require weight bearing or any type of jarring activity to the bones and joints like running or aerobics. It provides many health benefits, and there are many different exercises that are no impact.

This type of exercise is particularly helpful to those with painful hip and knee joints as usually physical activity can cause increased discomfort. No impact exercise is also helpful for those are are mostly inactive or obese and can be used to improve cardiac status before transitioning to low or moderate impact exercises.

Have you tried no impact exercise?

See results

Health Benefits of No Impact Exercise

Although no impact exercise is easier on the body, the health benefits this type of exercise provide mirror those of low, moderate and high impact exercises. A no impact workout also provides a method of exercising for those who are obese, pregnant or have joint or mobility problems. Some of the benefits of no impact exercise are:

  • improved cardiovascular health;
  • increased energy levels;
  • mood elevation;
  • improved muscle tone;
  • increased strength;
  • increased energy.

Demonstration of No Impact Exercise

Is No Impact Exercise Right for You?

The best thing about no impact exercise is that it can be done by anyone. While it is usually considered the best means of exercise for those with arthritis and obesity, even those in superior physical condition can benefit from this a no impact workout. Consider incorporating this type of exercise into your routine if you are:

  • recovering from surgery or illness;
  • a pregnant woman;
  • mostly inactive;
  • obese;
  • elderly.

Some medical conditions that can be helped by a low impact workout include:

  • depression;
  • arthritis;
  • diabetic neuropathy;
  • generalized weakness and fatigue.

Click thumbnail to view full-size

Different Types of No Impact Exercises

Swimming is probably the most well known no impact exercise. This activity provides a buoyancy and allows exercise that has no impact on the bones and joints. The water also offers resistance which strengthens and develops muscles.

Yoga and Pilates are no impact exercises that focus on muscle flexibility. These exercises are slow and graceful and also help to reduce stress. Yoga and pilates require minimal if any equipment and can be done in classes at a gym or privately in your own home.

Strength Training can be done using weights, resistance bands or the resistance of your own body weight. Strength training is commonly practiced by bodybuilders and weightlifters and includes exercises like abdominal crunches, leg raises and bicep curls. This type of exercise also increases bone density.

Cycling is a great no impact workout that can be done either indoors or out. Cycling strengthens the leg muscles as well as the cardiovascular system. Workouts are self paced and can be as intense as they can be gentle.

Rowing provides a great cardiovascular workout while exercising multiple muscle groups. A seated activity, rowing fits the bill as a no impact exercise. It can be performed indoors on a rowing machine or on the water in a boat.


No impact workouts provide an excellent means of exercise for many people. Whether young or old, slim or obese, healthy or recovering from an injury, no impact exercise is a safe way to exercise. With all of the benefits of more vigorous exercise, a no impact workout is a great alternative method of getting physically fit.


    0 of 8192 characters used
    Post Comment

    • kansasyarn profile imageAUTHOR

      Teresa Sanderson 

      5 years ago from Rural Midwest

      I have been doing a no impact workout 5 days weekly for the past several weeks. I am enjoying it! I get the same energy and mood elevation that I do from other workouts! Thanks so much for your comments!

    • Gordon Hamilton profile image

      Gordon Hamilton 

      5 years ago from Wishaw, Lanarkshire, United Kingdom

      Sadly, exercise and I haven't exactly gone hand in hand these past few years. For me, it tends to mean casting my fishing rod or walking to the pub instead of getting a taxi. I have never heard the phrase no impact exercise before but it makes perfect sense. It would certainly be ideal for me as both my knees are a bit suspect due to past injuires. I am going to try to let this Hub inspire me to take some proper exercise of the ruight kind from now on!

    • kansasyarn profile imageAUTHOR

      Teresa Sanderson 

      5 years ago from Rural Midwest

      Thanks for the read and your kind comments!

    • slappywalker profile image

      Kieron Walker 

      5 years ago from Saratoga Springs, NY

      I used to be a big runner, but I was always wary of the stress I was putting on my joints. It's good to see that there are quite a few alternatives available. I really want to start swimming, but my freestyle stroke would look pathetic.


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)