Why Choose Low-Impact Cardio at Home?
Low-impact cardio is a joint-friendly way to improve cardiovascular health without stressing your knees, hips, or back. Unlike high-impact exercises like running or jumping, low-impact movements keep one foot on the ground at all times. This makes them ideal for beginners, people with joint issues, or anyone looking for a sustainable workout routine that won't cause injuries.
Best Low-Impact Cardio Exercises Without Equipment
1. Marching in Place
Start with the simplest option: marching while lifting your knees gently. This gets your heart pumping without jarring movements. For added intensity, swing your arms or incorporate light weights like water bottles.
2. Step Touches
Stand with feet wide and alternately tap one foot to the side while keeping your weight centered. This lateral movement engages different muscles than forward motion.
3. Seated Cardio Options
If standing is difficult, try seated leg lifts, arm circles, or seated "running" by lifting your knees while sitting firmly in a chair.
Creating Your Low-Impact Cardio Routine
Combine these exercises into 30-second to 2-minute intervals with short rests between. Aim for at least 150 minutes per week as recommended by health authorities. Always start with a 5-minute warm-up and end with stretching.
Disclaimer
Consult your doctor before starting any new exercise program. This article is informational only and was generated with the help of an AI assistant.