Whether you are just starting out on an exercise program or are looking for a fitness routine right for your age, consider these safe, fun, and effective low impact exercises.


The best of the low impact exercises you could ever do, young or old, male or female, out of shape or trained athlete, is walk. Walking for at least 30 minutes a day can help reduce your risk of coronary heart disease, improve blood pressure and blood sugar levels, improve blood lipid profile, maintain body weight and lower your risk of obesity, enhance mental well being, reduce your risk of osteoporosis, reduce your risk of breast and colon cancer, and reduce your risk of type 2 diabetes.


The pool provides an ideal place to work stiff muscles and sore joints, since the human body automatically becomes lighter when submerged in water. Swimming offers many health benefits, including increasing muscular strength, strengthening bones, and improving flexibility.

Elliptical Trainer

Elliptical trainer machines offer many benefits and have virtually no impact on your joints. The gliding motion is easy and pain-free. You can go forwards or backwards at your own pace. Elliptical machines also increase your aerobic capacity, meaning that you will be able to perform activities for longer periods of time without getting out of breath after workout out regularly.

Zumba Gold

The fitness craze based on Latin dance moves called Zumba has its own version for older adults or those who just want a less intense workout. It’s called Zumba Gold and it retains all the fun of the original. Look for classes at your local gym or Zumba studio.

Rowing Machine

Another one of the best low impact exercises is rowing. Using a rowing machine is an excellent upper body workout. It is low impact and helps with posture, since it makes your upper back stronger causing you to stand up straighter.


Yoga may be incredibly popular among young people, but because of its focus on stretching and balance it is the perfect low impact exercise for beginners or older adults. Its benefits are almost endless: increased muscle tone, balance, strength, improved mood, increased lung capacity, improved posture, better sleep, decreased stress. Yoga is offered at gyms, rec centers, individual studios, and sometimes outdoors at local parks.

Before starting any new fitness routine, it is important to talk to your health care professional. Discover what’s right for you. Give us a call at Cenegenics Boston, or fill out our brief form.