Feeling cooped up at home but wanting to stay active without hurting your joints? Low impact cardio exercises might be just what you need. They require minimal equipment & space. These exercises are gentle on your body while they get your heart rate up.
In this blog post, we’ll look at ten different low impact cardio exercises that you can easily do in the comfort of your own home.
We’ll also give you a sample workout plan and talk about the benefits of each exercise help you get started.
Here are 10 Low-Impact Exercises:
1. Walking or Marching in Place
Why It's Effective
Walking or marching in place might seem overly simple, but it's a fantastic way to get your heart rate up without any stress on your joints.
How to Do It
- Stand tall with your feet aligned with your hips.
- Lift one knee towards your chest and lower it back down, alternating legs.
- Pump your arms back and forth as you would while walking.
Benefits
- Improves cardiovascular health
- Strengthens legs and core
- Easy to do while multitasking or watching TV
2. Step Touch
Why It's Effective
Step touching is another straightforward yet efficient low impact workout that engages your legs and glutes.
How to Do It
- Stand with feet hip-width apart.
- Step your right foot to the side, then follow with your left foot to meet it.
- Repeat on the opposite side.
- Add arm movements like bicep curls or lateral raises to increase intensity.
Benefits
- Enhances coordination and balance
- Engages both upper and lower body
- Simple and easy to follow
3. Low Impact Jumping Jacks
Why It's Effective
Modified jumping jacks eliminate the heavy landings, making it a gentle alternative to the traditional version.
How to Do It
- Stand upright with your feet together and arms at your sides.
- Step one foot out to the side while raising your arms above your head.
- Bring the foot back in and lower your arms, then repeat with the other foot.
Benefits
- Boosts cardiovascular endurance
- Challenges coordination and timing
- Whole-body engagement
4. Seated Marching
Why It's Effective
Seated marching is ideal for those who need a gentler form of exercise, perhaps due to injuries or other limitations.
How to Do It
- Sit on a sturdy chair with feet flat on the floor.
- Lift one knee toward your chest, then lower.
- Alternate legs in a marching rhythm.
Benefits
- Suitable for various fitness levels
- Strengthens the hip flexors
- Safe and supportive
5. Low Impact Mountain Climbers
Why It's Effective
This workout targets the core, shoulders, and legs without the high impact of traditional mountain climbers.
How to Do It
- Start in a plank position with your hands directly beneath your shoulders.
- Draw one knee toward your chest, then bring it back to the starting position.
- Alternate legs at a steady pace.
Benefits
- Enhances core stability
- Improves shoulder strength
- Cardiovascular and muscular endurance
6. Standing Oblique Crunches
Why It's Effective
This exercise specifically targets the oblique muscles, promoting a stronger and more flexible core.
How to Do It
- Stand with your feet shoulder-width apart, and your hands positioned behind your head.
- Raise one knee towards your side meeting your elbow while crunching your torso
- Alternate sides while keeping a steady pace.
Benefits
- Strengthens oblique muscles
- Enhances core balance and stability
- Can be simply modified for various fitness levels
7. Side Leg Raises
Why It's Effective
Side leg raises are perfect for strengthening the sides of your hips and thighs without any pounding or impact.
How to Do It
- Stand straight with hands on hips.
- Lift one leg to the side, keeping it straight.
- Return it to the starting position and repeat on the other side.
Benefits
- Tones hip and outer thigh muscles
- Improves balance and stability
- Gentle yet effective
8. Arm Circles
Why It's Effective
Arm circles provide excellent upper body activation and can be done without any equipment.
How to Do It
- Stand with feet shoulder-width apart, arms extended to the sides.
- Make small, controlled circles with your arms in a forward direction.
- Reverse the circles after 20-30 seconds.
Benefits
- Improves shoulder flexibility
- Strengthens the upper arms
- Easy to do anywhere
9. Knee Lifts
Why It's Effective
Knee lifts are a controlled way to elevate your heart rate while also working your core.
How to Do It
- Stand tall with feet hip-width apart.
- Lift one knee towards your chest without leaning back.
- Alternate legs and keep a steady rhythm.
Benefits
- Strengthens lower abdominal muscles
- Improves flexibility
- Engages balance
10. Toe Taps
Why It's Effective
Toe taps are a quick yet low-impact way to energize your legs and cardiovascular system.
How to Do It
- Stand in front of a stable object such as a step.
- Quickly tap one foot on the step and switch feet continuously.
Benefits
- Enhances leg strength and agility
- Stimulates cardiovascular function
- Easy to adjust intensity
Sample Workout Plan
Here's a brief sample workout plan combining the aforementioned exercises to get you started:
Warm-Up (5 minutes)
- Dynamic Stretching - Dynamic stretching involves controlled movements through a full range of motion, often resembling activities or exercises that will be performed during the workout. It aids in warming up the muscles and improves flexibility. Some walking in place, arm circles and leg swings would be some good examples.
Main Workout (20 minutes)
**Breaking down the workout into one-minute intervals can help maintain a consistent pace and ensure each exercise is performed effectively.
- Low Impact Jumping Jacks (Total - 3 minutes)
- Seated Marching (Total - 3 minutes)
- Low Impact Mountain Climbers (Total - 3 minutes)
- Standing Oblique Crunches (Total - 3 minutes)
- Walking or Marching in Place (Total - 3 minutes)
- Side Leg Raises (Total - 2 minutes per leg)
- Arm Circles (Total - 2 minutes)
Cool Down (5 minutes)
- Static Stretching - Static stretching involves holding a stretch in a comfortable position for a period of time, typically 15-30 seconds per stretch. It helps improve flexibility by elongating muscles and is best done after a workout or as a standalone routine on rest days. Some good examples would be, Hamstring stretch, quad stretch, calf stretch and shoulder stretches.
Conclusion
Integrating low impact cardio exercises into your daily routine can drastically improve your physical well-being, all from the of your home. These workouts are gentle on your body, yet they are flexible and effective. Whether you're just starting your fitness journey or seeking a safer way to remain active, these exercises offer many advantages. Give the sample workout plan a try today and experience the positive difference it can make on your health.