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Try These Low-Impact Exercises

Want to start or get back into a fitness routine, but not sure where to start?

Low-impact exercises can be your best friends in this journey!

In this blog, we’ll explore why low-impact exercise is crucial, and we’ll guide you through two effective low-impact exercises to build strength, improve cardiovascular fitness, and regain confidence without putting excessive stress on your joints.

Low-impact exercises are gentle on your joints, making them ideal for people returning to fitness after a period of inactivity or recovering from injuries.

Here’s why they are essential:

  • Reduced Risk of Injury: Low-impact exercises minimize the risk of strains, sprains, and joint injuries, making them suitable for individuals of all fitness levels.
  • Joint Health: By avoiding high-impact movements, you protect your knees, hips, and ankles from excessive wear and tear, preserving long-term joint health.
  • Sustainable Progress: Low-impact exercises allow for gradual progression, helping you build endurance and strength while reducing the chances of overexertion.
  • Inclusivity: These exercises can be adapted to various fitness levels, making them accessible to a wide range of individuals, including seniors and those with mobility challenges.

Now, let’s dive into two effective low-impact exercises you can incorporate into your fitness routine:

Forward Lunges

Stand with your feet hip-width apart, keeping your posture straight and shoulders relaxed.

Take a step forward with your right foot, lowering your body into a lunge position while lifting your arms overhead. Make sure your knee doesn’t extend past your toe while lunging.

Keep your left foot behind you with the heel lifted. Your back knee should hover just above the ground.

Press through your right heel to return to the starting position.

Repeat the movement with your left foot.

Perform 10 lunges on each leg.


Cross Punches

Stand with your feet shoulder-width apart and knees slightly bent.

Hold your fists in front of you, with your elbows bent at a 90-degree angle.

Begin by twisting your torso to the right while extending your right arm forward, as if you’re punching across your body.

Return to the center and repeat the motion on the left side.

Continue alternating between right and left punches so that you do 10 on each side.

Focus on engaging your core and maintaining proper form throughout the exercise.


Low-impact exercises are a fantastic way to ease back into a fitness routine safely. They provide numerous benefits, including reduced injury risk, improved joint health, and gradual progress.

By incorporating exercises like forward lunges and cross punches into your workout regimen, you can embark on your fitness journey with confidence, knowing that you are taking a sustainable and safe approach toward better health and fitness!

Want more low-impact, effective exercises?

You can build a fitness routine and get back into shape without feeling exhausted, overwhelmed, or injured — and our Fall Flex 30-Day Fitness Challenge can help!

Using our new indi app, Fall Flex will help you establish a routine, build strength, and boost your energy — all while supporting a great cause! All proceeds from this donation-based challenge benefit cancer research at Roswell Park.

Fall Flex runs November 1st – 30th and will culminate with a live fitness event!

Click below to register: