Weight Loss: Low-Impact Exercises To Lose Weight And Avoid Injuries

If you’re on a fitness journey, ensure that you choose exercises as per your body’s capacity. 

Tenzin Chodon
Written by: Tenzin ChodonUpdated at: May 04, 2023 15:00 IST
Weight Loss: Low-Impact Exercises To Lose Weight And Avoid Injuries

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While it is important to maintain a healthy weight and take care of your fitness, it is also crucial to do as much as your body can take. Over-training yourself can tire you or make you prone to injuries. Having said that, rest and recovery are two important aspects of every fitness journey. For anyone, who feels running isn’t your workout jam or jumping jacks take a toll on your knees, then switch to easy, low-impact exercises that are said to reduce the risk of injuries. And do not worry; these low-impact exercises give you great results. 

Also Read: Having Difficulty Losing Weight? 7 Bodyweight Exercises To Help You Burn 500 Calories A Day

Low Impact Vs. High Impact Workout

High-impact exercises involve activities, such as jumping and running. It has a great effect on the joints and subjects the bones to a lot of stress. While these sets of exercises are said to rev up your heart rate and burn more calories, high-impact workouts can be painful and discomforting for people with pre-existing joint problems. In addition, it can be difficult for obese and overweight people to perform. 

On the contrary, low-impact exercises are easier on the joints. They are great for people with joint problems, such as arthritis and osteoarthritis. It can provide similar benefits to high-impact workout but with a reduced risk of injury. 

Low-Impact Exercises To Lose Weight


Brisk walking is a low-impact exercise that does not involve too much running or jumping. It gets your heart rate up and burns a lot of calories, which in turn helps in managing weight, improving balance and coordination and enhancing mood. A study published in the journal Frontier Public Health reveals that brisk walking can improve cardiorespiratory fitness, muscular strength, and body composition. In addition, the study says that it can also improve balance, flexibility, muscular endurance, and life satisfaction.


If you're into fitness, you don't need to go to a gym or have fancy equipment. When it comes to low-impact exercises, you can just climb stairs. According to a study published in the International Journal of Environment Research and Public Health, stair climbing is a 'vigorous activity'. It is said to require more energy per minute than jogging and is believed to reduce the risk of coronary heart disease, stroke and all-cause mortality. 


Unlike earlier times, cycling is now not just an outdoor activity. You can also enjoy it indoors with the help of an elliptical machine. The best thing about cycling is that it is low-impact, meaning there is a reduced risk of injury along with several other health benefits. As per a 2017 research published in the British Medical Journal, a large population of people were at a lower risk of developing and dying from chronic health conditions like cardiovascular disease and cancer. 

Also Read: 10% Body Fat: Know Why It Is Trending, How You Can Reach There & Mistakes To Avoid


Pilates is famous for its low-impact movements that deliver several health benefits. It is said to strengthen the abdominal muscles, improve flexibility, muscle strength, and balance, while enhancing one's quality of life. Also, a research published in Muscle, Ligaments And Tendons journal found that Pilates was effective in improving static or postural balance in elderly adults. 


The US National Center for Complementary and Integrative Health suggests yoga helps improve general wellness in people. These include relieving stress, supporting healthy habits and improving sleep and balance. In addition, it helps people lose weight and manage anxiety and depressive symptoms. 


A lot of effort goes into choosing the right fitness routine for yourself. Without a proper plan, there is little to no scope for consistency. Having said that, if you are more prone to injury or have pre-existing joint and bone issues, it is best to start and stick with low-impact exercises. Talk to your orthopaedic doctor or a fitness professional to get better and more accurate advice.