Low-impact workouts for weight loss and joint wellness

April 24, 2026

4 minutes

Lifestyle Health & Wellness

Workout tips

Many people who are working toward weight loss find that stepping up exercise for the first time can wreak havoc on the joints. Thankfully, you don't have to pound the pavement or otherwise put heavy stress on your joints in order to shed pounds. Low-impact exercises can be effective options that can benefit both your cardiovascular health and muscular endurance to support your weight-loss journey. Here, we'll explore different types of low-impact workouts, as well as how low-impact workouts and nutritional changes go hand-in-hand for healthy weight loss.

What is a low impact workout?

Low-impact exercises create minimal stress on the body's joints, and can be an effective option for those who are interested in losing weight. Both high-intensity and low-impact workouts can be effective options for weight loss. Melding the two can create a sustainable approach to exercise.

Low-impact workouts alone can be a good fit for people who are new to exercise, have injuries, experience joint pain, or simply prefer low-impact options. People who participate in higher-impact workouts (such as running) may find that low-impact workouts are a good fit for cross-training days, or during times when they're experiencing high levels of soreness from higher-impact workouts.

Examples of low impact workouts for weight loss

Ready to start incorporating low-impact workouts into your wellness routine? Give these options a try.

Yoga

Yoga is a stress-relieving practice that can enhance your mind-body connection—all while providing you with an effective way to burn calories and support healthy weight loss.

Heading to a yoga studio can be a fun way to connect with others and enjoy yoga instruction, but there's no need to head out if you'd prefer to complete a session in the comfort of your own home. Many free yoga classes are available through YouTube, making it easy for you to find an option that offers the focus areas and practice length you're looking for.

Some of the benefits of yoga include:

• Improved flexibility
• Back pain relief
• Improved heart health
• Increased energy levels
• Stress management

In addition to the calorie burn you get from completing a yoga practice, the benefits of yoga can support other aspects of your well-being that can help you move toward your weight-loss goals. Some people find that regularly practicing yoga can stop emotional eating.

Swimming

Swimming can be a fantastic way to get a great cardiovascular workout without harming your joints. Many people enjoy swimming because it provides a full-body workout that you can do indoors or outdoors and can result in a high caloric burn in a short amount of time.

Benefits of swimming include:

• Improved mood (swimming has been shown to decrease anxiety)
• Increased strength
• Increased flexibility
• Increased lung capacity
• Improved heart health

If you're new to swimming, it can take some time to build up the cardiovascular endurance needed to spend time doing laps in the pool. Taking it one lap at a time, varying your strokes, or using a kickboard can all help you work up to consistent swimming workouts.

Walking

It's free, you can do it anywhere—and it's great for your health. Walking is a low-impact workout option that can make a major difference in your weight-loss journey. A study from Harvard showed that walking briskly for half an hour each day can actually mitigate the effects of genes typically associated with obesity. Another research study from the University of Exeter showed that just a 15-minute walk can help to curb emotional eating, specifically when it comes to sugar.

Other benefits of walking include:

• Improved heart health
• Improved muscle endurance
• Strengthened immune system
• Reduced levels of stress and tension
• Improved sleep

Why exercise and proper nutrition go hand-in-hand for healthy weight loss

While exercise can be an important part of any weight-loss plan, it's important to understand that the majority of weight loss comes from eating fewer calories, rather than burning calories through exercise. A research study from Stanford showed that the best approach to weight loss maintains a dual focus on exercise and nutrition.

Here are a few things to keep in mind when it comes to balancing physical activity and a caloric deficit for weight loss:

• Don't overdo it. Your body needs fuel to feel healthy and strong. This means eating plenty of healthy, whole foods at a slight caloric deficit if you're working toward weight loss. Slow, sustainable loss—achieved with a reasonable caloric deficit that doesn't leave you feeling weak or exhausted—is the best way to sustain weight loss over time.
• Don't fall into the trap of "canceling out" food choices with exercise. Many of us who have been on weight-loss journeys have been there: justifying a higher caloric intake with a tough workout. Unfortunately, completing a challenging workout doesn't cancel out a higher caloric intake. If you're feeling especially hungry after a tough workout, have an additional serving of your planned meal, but don't use that hunger as a reason to justify going off-plan. Another important note: when you do choose to eat off-plan, there's no need to "work it off" with an extra workout. Simply go back to eating and exercising the way you've planned.
• Use exercise as stress relief. Many people who are working to lose weight struggle with using food to cope with tough emotions. Using exercise as a form of stress relief can help make it easier to manage hard emotions without turning to food as an answer.

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