Six Knee-Friendly Low-Impact Cardio (Healthy Knee Series: Part 2)

Welcome back to the second installment of the Knee-Friendly Fitness Series! If you caught last week’s post, we focused on strength exercises that help protect your knees while building muscle. This week, we’re shifting gears to talk about low-impact cardio—perfect for keeping your heart healthy without putting unnecessary strain on your joints.

Cardio exercise is an essential part of any fitness routine. It improves cardiovascular health, burns calories, and boosts your mood. But for those with knee pain or past injuries, traditional options like running or jumping can feel intimidating—and painful. Don’t worry! There are plenty of ways to stay active and energized without sacrificing joint comfort.

Here are some of my favorite low-impact cardio exercises:

1. Low Intensity Dance

As a certified Zumba instructor, I’m a huge fan of dancing. Ok I may be a bit biased but hear me out. Low Intensity Dance such as Zumba Gold offers the same fun, rhythmic movements as traditional Zumba class but at a gentler pace, making it ideal for those with knee sensitivities. You’ll still enjoy an energetic full-body workout without the high-impact moves that can strain your joints. Plus, it’s a fantastic way to have fun and reduce stress while burning calories!

✨Pro Tip: Join one of my in-person Zumba Gold classes to experience the magic of movement tailored for everyone. (link below)

2. Walking

Walking is one of the simplest and most accessible forms of exercise. It’s low-impact, easy to modify, and can be done almost anywhere. Whether you prefer a treadmill or a scenic outdoor route, walking helps strengthen your lower body, improve balance, and boost heart health—all without overloading your knees.

✨Add-On: Spice up your routine by adding intervals of faster walking or using light hand weights for extra calorie burn.

3. Water Aerobics

Exercising in water reduces the impact on your joints while providing resistance to strengthen muscles. If you have access to a pool, swimming is one of the best low-impact exercises out there. The buoyancy of water supports your body weight, relieving pressure on your knees while still providing resistance to build strength and endurance.

4. Rowing

Rowing is another great option to burn calories while avoiding impact on your knees. You’ll be able to build your core strength while working out your arms and legs. Rowing is truly a whole-body workout. There are also more challenging options by adjusting your resistance and tempo during your workout.

5. Elliptical Machine

The elliptical provides a smooth, gliding motion that mimics running without the harsh impact. It’s great for elevating your heart rate and strengthening your legs while keeping your knees comfortable. Adjust the resistance and incline to suit your fitness level and joint tolerance.

6. Cycling

I know... I added this to part 1. But I wanted to hammer home just how awesome cycling can be. It tends to be avoided by those with knee injuries or mobility issues. However, cycling is considered an excellent option for low-impact cardio exercise, as it provides a great workout for the heart while minimizing stress on joints, making it suitable for people with joint concerns or recovering from injuries.

Final Thoughts & Why I Recommend Low-Impact Cardio

Low-impact cardio doesn’t mean low results! These exercises are fantastic for maintaining your cardiovascular health, boosting your energy, and protecting your knees from unnecessary stress. By incorporating one or more of these options into your routine, you can enjoy a pain-free and effective workout plan.

And don’t forget: Zumba Gold is always here to make fitness fun and accessible! Be sure to check out my class schedule—I’d love to see you there. 🌟

Stay tuned for the next part of the series, where we’ll dive into recovery tips for knee pain and injury prevention with Recovery and Stretching for Knee Health. Until then, keep moving and stay strong!

Disclaimer:

The exercises and tips provided in this blog are for informational purposes only and should not be considered medical advice. Always consult with a healthcare professional before starting any new exercise program, especially if you have any underlying medical conditions or injuries.