What Is Low Impact Exercise? How to Stay Fit Without Stressing Your Joints

If you’re wondering what is low impact exercise and how to make the most of it, we’ve got you covered. Whether you're recovering from an injury, starting out, or looking to protect your joints, low-impact exercises are a smart and sustainable choice. With the COBA Board, you can enhance your low-impact workouts by adding resistance, targeting key muscles without the strain. 

Whether it’s squats, lunges, or glute bridges, the COBA Board allows you to build strength safely and effectively. It’s the perfect tool to help you create a balanced, low-impact fitness routine that supports your long-term health and keeps you motivated.

What Is Low-Impact Exercise?

Low-impact exercise is all about movements that are easier on your joints. Unlike high-impact exercises, which involve a lot of jumping or running, low-impact exercises keep at least one foot on the ground at all times. This makes them much gentler on your knees, hips, and back.

Think of it like this: instead of sprinting, you’re walking. Instead of doing burpees, you’re doing squats. The goal is to still get a great workout, but without putting too much stress on your body. This is especially helpful if you’re dealing with joint pain, recovering from an injury, or just want a safer way to stay active.

Low impact doesn’t mean low intensity, though. You can still burn calories, build strength, and improve your fitness without all the pounding on your joints. Plus, it’s a great option for anyone—whether you’re just starting out, coming back to fitness, or looking for something sustainable long-term.

Benefits of Low Impact Exercise

Low impact exercise is packed with benefits, especially if you’re looking for a way to stay active without risking injury or overworking your joints. Here are some of the top reasons to give it a try:

1. Gentle on Your Joints

One of the biggest perks of low impact exercise is that it’s easier on your knees, hips, and back. Whether you’re dealing with arthritis, past injuries, or just want to avoid the wear and tear that comes with high-impact workouts, low impact exercises are a great way to stay active while protecting your body.

2. Good for All Ages and Fitness Levels

Low impact exercises are perfect for everyone, from beginners to seasoned athletes. They’re especially great for seniors, people recovering from injuries, or anyone just getting started with fitness. You can adjust the intensity to match your current level, making it a workout that grows with you.

3. Helps You Stay Consistent

Because low impact exercises are less likely to cause injury or burnout, they help you stay consistent with your workouts. You can keep moving without needing long recovery periods, which is key for building long-term fitness habits.

4. Improves Strength and Flexibility

Even though low impact exercises are gentler on your joints, they still pack a punch when it comes to building strength and flexibility. Movements like squats, lunges, and resistance training (especially with tools like the COBA Board) help you build muscle and improve your range of motion, all without the need for high-impact exercises.

In short, low impact exercises are an effective and sustainable way to stay fit while keeping your body safe and healthy.

Examples of Low Impact Exercises

Low impact doesn’t mean low results—there are plenty of ways to build strength and get fit without putting unnecessary stress on your joints. Here are some great examples of low-impact strength training exercises you can do using the COBA Board, as seen in the Workouts on Demand:

1. Squats (Regular, Sumo, and Pulsing)

  

• Muscles Targeted: Glutes, hamstrings, quads, core.
• Description: These squat variations are low-impact but highly effective for building lower body strength. Regular squats focus on the entire lower body, sumo squats target the inner thighs and glutes, while pulsing squats keep the muscles under tension for an extra burn.
• Why It’s Great for Low Impact: Squats on the COBA Board reduce stress on the knees by promoting proper form and alignment, making them perfect for anyone seeking joint-friendly exercises.

2. Glute Bridges and Hip Thrusts

 

• Muscles Targeted: Glutes, hamstrings, lower back, core.
• Description: Glute bridges and hip thrusts are done by lying on your back and lifting your hips off the ground. These exercises are perfect for strengthening the glutes and core while protecting your lower back.
• Why It’s Great for Low Impact: These movements activate the muscles without any impact on the joints, making them ideal for toning the lower body safely.

3. Lunges (Standard and Curtsey)

 

• Muscles Targeted: Glutes, quads, hamstrings, calves.
• Description: Lunges can be done in place or with a step, and curtsey lunges involve crossing one leg behind the other. Both variations work the legs and improve balance.
• Why It’s Great for Low Impact: Lunges on the COBA Board help maintain proper alignment, protecting the knees and hips while effectively building strength in the legs and glutes.

4. Deadlifts

 

• Muscles Targeted: Hamstrings, glutes, lower back, core.
• Description: In a deadlift, you hinge at the hips and lower your torso, keeping your back straight. This movement strengthens your posterior chain—the muscles along the back of your body.
• Why It’s Great for Low Impact: The COBA Board supports correct form, reducing the risk of injury while allowing you to target the lower back and glutes without placing stress on your spine or joints.

5. Standing Two-Arm Row

• Muscles Targeted: Upper back, shoulders, biceps.
• Description: This exercise involves pulling resistance bands or weights toward your torso, engaging your back and arms.
• Why It’s Great for Low Impact: The standing row strengthens the upper body while being gentle on the joints, especially the shoulders, providing an effective workout without high-impact strain.

Using these low-impact exercises on the COBA Board, you can build full-body strength while keeping your joints safe. These exercises focus on controlled, safe movements that can be modified for any fitness level, helping you stay consistent and injury-free.

Other Examples of Low-Impact Exercise

1. Walking

• Muscles Targeted: Legs, core.
• Description: Walking is one of the simplest forms of low-impact exercise. Whether you’re taking a stroll around your neighborhood or walking on a treadmill, it’s an easy way to stay active without straining your joints.
• Why It’s Great for Low Impact: Walking keeps at least one foot on the ground at all times, reducing stress on the knees, hips, and ankles. It’s also gentle on your back, making it suitable for nearly everyone, regardless of fitness level.

2. Cycling

• Muscles Targeted: Quads, hamstrings, calves, core.
• Description: Whether you’re riding a bike outdoors or using a stationary bike at the gym, cycling is an effective way to get your heart rate up and strengthen your lower body.
• Why It’s Great for Low Impact: Cycling is easy on the joints because your bodyweight is supported, which makes it ideal for people with knee or hip issues. It’s a great way to improve cardiovascular fitness while toning your legs and core.

3. Swimming

• Muscles Targeted: Full-body workout, focusing on arms, legs, core, and back.
• Description: Swimming offers a full-body workout that is easy on the joints. The buoyancy of the water reduces stress on the body while allowing for resistance-based movements.
• Why It’s Great for Low Impact: Swimming is a fantastic low-impact exercise because the water supports your body weight, making it ideal for those with arthritis or joint pain. It also improves cardiovascular health and endurance without any pounding or jumping.

4. Yoga

• Muscles Targeted: Core, legs, arms, back.
• Description: Yoga focuses on controlled movements, balance, flexibility, and mindfulness. It ranges from gentle stretching to more challenging poses, depending on the style of yoga you choose.
• Why It’s Great for Low Impact: Yoga is low impact by nature because it involves slow, deliberate movements that don’t put undue stress on the joints. It’s perfect for improving flexibility, building strength, and promoting relaxation, all while being kind to your body.

5. Pilates

• Muscles Targeted: Core, back, glutes, and legs.
• Description: Pilates emphasizes core strength, stability, and posture. Through controlled movements, Pilates targets both small and large muscle groups to build strength without bulk.
• Why It’s Great for Low Impact: Pilates is low impact because it uses precise, controlled movements that protect the joints while focusing on core strength and flexibility. It’s especially effective for improving posture and balance.

These low-impact exercises are excellent for building strength, flexibility, and cardiovascular endurance without putting stress on your joints. They can be easily incorporated into your routine along with COBA Board exercises to create a well-rounded, joint-friendly fitness plan.

Why the COBA Board Is Ideal for Low-Impact Exercise

When it comes to low-impact exercise, the COBA Board stands out as an ideal tool for getting an effective workout without stressing your joints. Whether you’re looking to build strength, improve balance, or stay consistent with your fitness routine, the COBA Board offers plenty of benefits that make it perfect for low-impact training. Here’s why:

1. Joint-Friendly Design

The COBA Board is specifically designed to help you engage muscles without putting unnecessary pressure on your joints. Exercises like squats, lunges, and glute bridges are often tough on the knees and hips, but the COBA Board supports proper alignment and distributes your weight evenly, reducing joint strain. This makes it an excellent choice for anyone with knee, hip, or back concerns, or for those looking to prevent injuries.

2. Versatility for All Fitness Levels

Whether you’re a beginner or an experienced athlete, the COBA Board allows you to tailor your workouts to your current fitness level. The board supports a variety of low-impact movements like squats, lunges, deadlifts, and core exercises, all of which can be performed at your own pace. The COBA Board also integrates resistance bands, allowing you to increase or decrease the intensity as you progress.

3. Effective for Strength Building

Low impact doesn’t mean low results! The COBA Board is designed to target key muscle groups, especially your glutes, legs, and core, without requiring high-impact movements. For example, exercises like hip thrusts and deadlifts on the COBA Board isolate and activate the glutes while keeping the movements controlled and gentle on the joints. You can build significant strength over time, all while maintaining a low-impact approach.

4. Safe and Accessible

Safety is a priority for any fitness routine, and the COBA Board’s low-impact exercises help reduce the risk of injury. Its stability and ergonomic design provide a secure platform for performing movements, ensuring proper form and minimizing the chances of straining muscles or overloading joints. This makes it accessible to individuals of all ages and fitness levels, including beginners and seniors.

5. Ideal for Full-Body Workouts

The COBA Board is not limited to just lower body workouts. With its versatile setup, you can also perform upper body exercises like rows, tricep kickbacks, and shoulder presses, making it a tool for full-body low-impact training. By using resistance bands and maintaining controlled movements, you can effectively work every major muscle group while protecting your joints.

6. Compact and Convenient

Another great advantage of the COBA Board is its portability. It’s lightweight and easy to set up at home, so you don’t need a lot of space or equipment to get a great workout. This convenience makes it easier to stay consistent with your low-impact exercise routine, no matter your schedule or environment.

By incorporating the COBA Board into your workout routine, you’ll be able to achieve your fitness goals without the wear and tear on your joints. It’s the perfect solution for those looking to stay active, build strength, and protect their bodies all at once.

How to Incorporate Low-Impact Exercise into Your Routine

Incorporating low impact exercise into your routine is a great way to stay active while protecting your joints. Whether you're using the COBA Board or other low-impact exercises, the key is consistency and variety. Here’s how you can build a balanced, effective, and joint-friendly workout routine:

1. Start Slow and Focus on Form

If you're new to exercise or just getting back into a routine, it’s important to start slow and focus on proper form. Begin with bodyweight exercises or light resistance to get comfortable with the movements. Exercises like squats, glute bridges, and lunges on the COBA Board are great for strengthening your lower body while easing into a routine.

• Tip: Perform each exercise slowly and deliberately, paying attention to your posture and how your body feels. This ensures you’re engaging the right muscles while minimizing the risk of injury.

2. Incorporate the COBA Board for Low Impact Strength Training

The COBA Board is designed to make strength training accessible and safe, especially for low-impact exercises. Here are a few examples of how you can use the COBA Board to build a full-body, low-impact routine:

• Lower Body: Use the COBA Board for squats, deadlifts, and lunges to build strong legs and glutes while protecting your knees and hips.
• Core and Glutes: Incorporate exercises like glute bridges and hip thrusts to activate your glutes and core, promoting stability and strength without stressing your back.
• Upper Body: Don’t forget your upper body! You can perform two-arm rows and tricep kickbacks using resistance bands for a safe and effective upper body workout.

3. Create a Balanced Routine

A well-rounded fitness routine includes a combination of strength, flexibility, and cardiovascular exercise. Here’s a sample weekly plan incorporating low-impact exercises:

• 2-3 days of strength training: Focus on low-impact exercises using the COBA Board, such as squats, lunges, and rows, to target major muscle groups.
• 2-3 days of cardio: Include low-impact cardio activities like walking, swimming, or cycling to improve cardiovascular health and endurance without stressing your joints.
• 1-2 days of flexibility work: Add yoga or Pilates sessions to enhance your flexibility, improve balance, and promote recovery.

4. Listen to Your Body and Take Rest Days

Even with low-impact exercises, it’s important to listen to your body and allow for proper recovery. Rest days are essential for muscle repair and preventing overtraining. If you’re feeling sore or fatigued, take a day to stretch, rest, or do light activity like walking.

• Tip: Incorporate gentle stretching or yoga on rest days to maintain flexibility and keep your muscles loose.

5. Stay Consistent

The most important part of any fitness routine is consistency. Low-impact exercises are great because they allow you to keep moving without the need for long recovery periods. The key to seeing results is sticking with your routine and making exercise a regular part of your life.

• Tip: Set achievable goals, track your progress, and gradually increase the intensity as you build strength and confidence in your routine.

By following these tips and using tools like the COBA Board, you can easily incorporate low-impact exercises into your routine, stay consistent, and reach your fitness goals while protecting your body from unnecessary strain. Whether you’re a beginner or looking for a safe way to maintain your fitness, low-impact workouts are a sustainable and effective approach to staying healthy.

Final Thoughts

Low-impact exercise is a powerful and sustainable way to stay active, build strength, and protect your joints, making it suitable for all fitness levels. Whether you're recovering from an injury, just starting your fitness journey, or looking for a safer way to stay fit, low-impact exercises provide all the benefits without the strain. 

The COBA Board is an ideal tool for incorporating low-impact strength training into your routine, offering versatility, safety, and effectiveness. By including a mix of strength, cardio, and flexibility exercises, you can create a balanced and joint-friendly workout plan that keeps you consistent and motivated. 

Start today and enjoy the long-term benefits of staying active with low-impact exercises and the COBA Board.