15 Low Impact Exercises To Try In 2026
Houston Chiropractor Comments: This is the time of the year that people make plans to improve the quality of their life next year. A common question that I get from people who have gotten away from regular exercise is “what are some good low impact exercises?” For your low-impact fitness plan, try walking, swimming, cycling, elliptical, yoga, Pilates, Tai Chi, water aerobics, rowing, bodyweight squats, modified jacks, bird-dog, glute bridges, resistance band rows, and modified burpees for a mix of cardio and strength, focusing on good form to protect joints while building fitness.
Cardio & Mobility
- Walking: Simple, effective, and requires no special equipment.
- Swimming/Water Aerobics: Water provides resistance without joint impact.
- Cycling: Great for legs and heart; can be done indoors or out.
- Elliptical Machine: Mimics running but keeps feet on pedals, reducing shock.
- Yoga: Improves flexibility, balance, and strength (e.g., Cat-Cow, Child’s Pose).
- Tai Chi: Slow, flowing movements that improve balance and reduce stress.
- Rowing Machine: Full-body workout with minimal joint stress.
- Ballroom Dancing: Fun, social, and keeps at least one foot on the ground.
Strength & Bodyweight
- Bodyweight Squats (or Chair Squats): Works legs and glutes.
- Glute Bridges: Strengthens glutes and core.
- Bird Dog: Core stability and back strength.
- Resistance Band Rows/Curls: Targets upper body strength with added resistance.
- Wall Push-Ups/Modified Push-Ups: Builds upper body strength without floor impact.
- Modified Jacks: Tap feet out one at a time instead of jumping.
- Modified Burpees (No Jump): Squat, plank, walk hands back, stand up.
Tips for Next Year
- Focus on Form: Quality reps build strength safely; speed isn’t key.
- Mix It Up: Combine cardio and strength for a balanced routine.
- Warm-Up & Cool-Down: Start with light movement and finish with stretching.
Dr. Ward Beecher practices at Beecher Chiropractic Clinic at 1001 Pineloch, Ste 700 Houston, TX 77062. You can schedule an appointment at www.BeecherChiropractic.com or by calling (281) 286-1300. If you have any questions regarding this blog, please comment below!
