Some workouts are harder on your joints than others. And that doesn’t always mean they’re better for you.
Low-impact workouts can still challenge your heart, muscles and endurance, while putting less stress on your joints. And depending on your goals, fitness level or how your body feels that day, that may be exactly what you need.
“High-impact and low-impact exercises can both be good for your health,” says Mitchell Lyons, MS, CSCS, a strength and conditioning specialist with Hartford HealthCare. “The difference is how much force they place on your body, especially your joints.”
Here’s how high-impact and low-impact exercise compare, and why both can have a place in your routine.
High-impact exercise involves more landing force
High-impact exercise involves repeated landing forces that place more mechanical stress on the body.
Running and jumping are common examples because one or both feet repeatedly leave the ground. Other high-impact activities include burpees, jump squats, plyometrics and some high-intensity interval workouts.
While these exercises can help build cardiovascular fitness, power and bone strength, they also place more force on your knees, hips, ankles and lower back.
“High-impact exercise isn’t bad, but it does ask more from your body,” Lyons says. “Your form, recovery and starting fitness level all matter.”
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Low impact doesn’t mean low effort
Low-impact exercise generally keeps at least one foot on the ground or supports your body in a way that reduces landing force.
That includes walking, cycling and swimming. Elliptical workouts, rowing, yoga and Pilates are also considered low impact.
And yes, these workouts can still make you sweat. The difference between high-impact vs. low-impact exercise comes down to landing force, not how hard the workout feels.
“You can absolutely get a challenging workout without jumping,” Lyons says. “Low impact is about reducing force on the joints, not reducing the benefits.”
Low impact also does not necessarily mean the workout places fewer demands on your body.
“Strength training can place a significant load on your muscles and bones while still producing relatively little impact because there is minimal landing force,” Lyons says.
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High-impact exercise can build power and bone strength
One reason high-impact exercise gets so much attention is that it can train your body in ways low-impact movement may not.
Running and jumping help improve your power and speed. These movements can also support coordination, cardiovascular fitness and bone density.
That can be helpful for athletes or anyone training toward a specific goal.
“Your bones and muscles respond to the stress you place on them,” Lyons says. “At the Bone & Joint Institute, we may add high-impact movements like jumping to workouts for some people with osteoporosis in an effort to improve bone density. But not everyone is ready for that level of exercise.”
High-impact exercise may not be the best place to start if you are new to working out, recovering from an injury or dealing with joint pain.
A doctor or physical therapist can help you determine which exercises are appropriate for your body and fitness level.
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Low-impact exercise are easier on painful joints
If your knees or back tend to ache during workouts, low-impact exercise could be a better fit.
They’re especially helpful if you have arthritis or joint pain, or if you’re recovering from an injury.
“Low-impact exercise can help you stay active without repeatedly aggravating painful joints,” Lyons says. “For many people, consistency matters more than intensity.”
A workout you can do several times a week is usually more helpful than one intense session that leaves you too sore to exercise again for days.
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Your routine can include both
When it comes to high-impact and low-impact exercise, you don’t have to choose just one.
You might run twice a week and walk on other days. Another routine could include strength training and cycling, with short periods of jumping added when your body is ready.
“You don’t need every workout to be high intensity,” Lyons says. “A well-rounded routine usually includes different types of movement.”
That might mean focusing on cardiovascular exercise one day and strength on another, plus some mobility and recovery worked into your week.
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Joint pain is a sign to adjust your workout
Some muscle soreness can be normal after a workout, especially when you try something new, but pain is different.
Pay attention to sharp pain, swelling or limping. Pain that lasts longer than a day or two or returns during the same exercise is worth paying attention to.
“That’s your body asking you to adjust,” Lyons says. “Pushing through joint pain can make the problem worse.”
That doesn’t always mean you need to stop exercising completely.
You might just need to reduce the impact, shorten your workout or check your form. Switching to another movement can also allow you to stay active without continuing to irritate the area.
