For the longest time, I was under the impression that I needed to be breaking a full-on sweat to see results in the mirror and on the scale. I spent (literal) years of my life logging miles on the treadmill and countless hours at the gym doing high-intensity interval (HIIT) classes. And while the endorphins from this kind of exercise are definitely a plus, they put a lotof strain on my body—and I'm just not the spring chicken I was in my 20s. As a result, I started doing more low-impact workouts (much to my chagrin). But then (much to my surprise), I saw results faster than I ever had when I was cardio-obsessed.
Studies have shown that these slower strength workouts can be just as, if not more, effective for weight loss and fitness—and experts echo this.
"A weight loss goal requires calorie burn and being mindful of calories in (food and beverages). Adhering to a low-impact workout regime is key to losing weight," Milica McDowell, doctor of PT, certified exercise physiologist, and vice president of operations at Gait Happens, tells Best Life.
She continues, "The Centers for Disease Control and Prevention (CDC) recommends that adults get at least 150 minutes of cardiovascular movement a week and ideally two strength sessions, so if you use these recommendations with a mindful eating plan, a weight loss journey can be yours for the taking!"
Personally, I've found that low-impact workouts allow me to burn calories without overdoing it or making myself even hungrier as a result. But while I'm dedicated to my daily walks, I was curious to find out what fitness experts recommend as other options for low-impact workouts that actually help you lose weight. Read on for what they suggest.
RELATED: 6 Best Walking Workouts for Weight Loss.
1 | Rowing
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If you want a high-calorie burn that also builds strength, hop on the rowing machine at the gym or at home.
"I like rowing because of the full body aspect and because it works a lot of the big posterior muscles that often get neglected in a traditional workout plan," Thompson Maesaka, DC, clinician and owner of neurologic rehab clinic The Neural Connection, tells Best Life. "Prioritizing the back muscle groups before beginning a strength training program is an easy way to reduce the risk of injury at more advanced stages."
2 | Yoga
ShutterstockI speak from experience: Yoga can be intimidating. I am not naturally flexible, but once I went to a few classes, I realized how addicting yoga can be—and how helpful it can be for weight loss. (Since introducing yoga to my routine in Sept. 2023, I'm down about 10 pounds.)
McDowell suggests 15 to 20 minutes of yoga, which doesn't require you to invest in any other equipment, as a bonus.
RELATED: How Many Push-Ups Can You Do? The Number Says A Lot About Your Health.
3 | Pilates
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Maesaka cites Pilates as his top pick for an introductory exercise program.
"It is mostly done on your back, which is more heart-friendly. It also focuses on improving mobility, core strength, and overall movement quality," he explains. "Doing Pilates before moving on to more complicated exercises is a great way to reduce injury risk, prepare the body to execute harder exercises, and add a layer of conditioning before progressing."
It also helps with mindfulness, Ronny Garcia, CPT, personal training manager at Blink Fitness, points out.
4 | Swimming
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You might not work up a sweat during a swimming workout, but that doesn't mean you won't reap the benefits.
"This is a great way to start a weight loss routine because it has low impact, is easy on the joints, and uses several major muscle groups," Maesaka says. "It's also much less taxing on the heart because you're horizontal, which minimizes the amount of work the body needs to do to circulate blood."
Jennifer Rulon, Ironman triathlete, author, and fitness and life coach, also recommends swimming, as well as aqua aerobics or aqua jogging. (The latter is a form of cross-training done in a pool to mimic the patterns and movements of running.)
RELATED: 7 Best Exercises to Improve Your Balance, According to Fitness Experts.
5 | Cycling
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There's a reason cycling has become so popular in recent years—companies like Peloton and Soul Cycle have revolutionized the traditional cycling routine, making it accessible and fun for everyone. Even better, it's fairly low-impact.
"Similar to swimming, this is a great starting point because it has low impact, is easy on the joints, and has a logical progression to a normal bike," Maesaka says. "Starting here is a good choice because the injury risk is low, and it builds lower body strength that more challenging exercises require."
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6 | Walking
ShutterstockThis one may be obvious, but walking is one of the best low-impact options in the game.
"For my clients who do not like running, walking is a very low-impact workout. My clients' goals are to track their daily steps and eventually aim to hit at least 10,000 steps daily," Rulon says, noting that she also goes for a daily beach walk now that she's no longer competing in Ironman triathlons.
McDowell suggests going for a 20- to 30-minute walk or opting to walk for 10 minutes and then doing a few rounds of bodyweight movements. (Think squats, lunges, etc.)
