Low Impact Cardio Exercises

September 8, 2022

For anyone looking to live a healthier life, cardiovascular exercise is key.

Here are some great low impact cardio exercises you can try.


Cardio workouts are aerobic exercises or any activities that get your heart rate up and keep it up for a prolonged period. Running, cycling, jumping jacks, and high-intensity interval training (HIIT) are some common high-impact cardio exercises.

Cardio workouts are key to staying in good health and having a strong metabolism and heart rate, but running and HIIT workouts can be too high impact for people struggling with back and joint pain or those just starting their workout regimen.

That’s where low impact cardio exercises come in. Chiropractic adjustments properly align your spine and skeletal system, and regular exercise is the key to maintaining those adjustments.

Low impact cardio workouts give you the same benefits without endangering your joints. Read on to see why low impact cardio and chiropractic adjustments make a great match. But remember, this post is for informational purposes only. Please make sure to consult with your chiropractor or doctor before beginning any new workout routine.


A man and woman do squats, an intense but low impact cardio exercise.


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What Does Low Impact Cardio Mean?

The impact of your exercise is determined by the amount of force you’re putting on your joints. Not to be confused with intensity, which measures how hard your body is working.

Running is a great full-body exercise, but it puts a high amount of stress on your joints. Low impact cardio exercises are designed to get your heart rate up without the added force on your joints.

Low impact cardio is great for all fitness levels, including beginners, chiropractic patients, or anyone suffering from joint, back, or neck pain, because you still get a solid workout without straining your injured areas.

This is especially crucial for chiropractic patients recovering from an injury. With at least one foot on the ground during low impact workouts, you have less risk of overexertion or further injury.

Low impact cardio exercise can still be high in intensity by increasing the weight or resistance you’re using.


Low Impact Cardio Exercises for Chiropractic Patients

Chiropractic adjustments are more than the manipulations your chiropractor makes in the office. There is work to be done at home as well to keep improving your physicality and prevent further injury.

These are great low impact cardio exercises for chiropractic patients. They’ll keep your body strong through the healing process and get you to the next level more quickly.

A woman using an elliptical, a great low impact cardio alternative to running

  • Walking instead of running: With speed walking, one foot always stays on the ground, and you won’t slam your foot into the ground repeatedly. The risk of injury or agitation is minimal, and you can increase the intensity by swinging your arms or adding light arm and ankle weights.
  • Low impact gym equipment: For some, even walking on pavement can be tough on your ankle and knee joints, and that’s where the gym comes in. The elliptical or treadmill are great alternatives and let you increase the intensity with inclines and speed settings. Stationary bikes and stairmasters offer a similar level of cardio exercise without increasing the impact on your joints.
  • Swimming: Swimming is an excellent exercise for all fitness levels, whether you’re swimming laps or doing water aerobics. The water adds resistance while not putting any pressure on your skeletal system.
  • Yoga: Like chiropractic treatment, yoga is all about proper spine alignment and strengthening. Yoga might not strike you as an exercise that gets your heart pumping, but a standard vinyasa flow yoga class will certainly get you sweating. There’s no jumping or sudden movements to worry about, and you can strengthen your muscles and breathing capacity with each and every pose.


A chiropractor adjusts a woman’s shoulder while she holds a light weight.

How Chiropractic Adjustments Can Help Your Workout Plan

If you’re starting a new exercise regimen, but you struggle to raise your arms overhead because of a frozen shoulder or you have constant lower back pain, it’s important to receive treatment before possibly making them worse.

Chiropractic adjustments get your spine and joints in their proper positioning, meaning cardio exercise is easier and less stressful on your skeletal system.

Proper alignment also means stronger muscles, so the more you pair your low impact cardio workouts with chiropractic adjustments, the healthier your body will be from the inside out.


Visit Oviedo Chiropractic To Feel Your Best

At Oviedo Chiropractic, our goal is to help you live your best life. That means giving each patient who comes through our door personalized attention and a treatment plan tailored to your body and lifestyle.

Our goal is to find the source of your pain and treat it with chiropractic adjustments, massage therapy, and exercise programs that will make you stronger each day. If you’ve been living with spine or neck pain or need to know what low impact cardio exercises are right for you, contact us today.

Justin Cough

Dr. Justin Cough, D.C.

Dr. Cough graduated from Palmer College of Chiropractic in Port Orange, FL after receiving his BS in Education from SUNY Oswego. Before becoming a chiropractor, he coached many middle and high school sports teams including football, lacrosse, basketball, and soccer. He is passionate about focusing on our bodies' natural healing mechanisms and helping his patients enjoy the utmost sustainability in their lives.

For some, chiropractic offers relief from pain. For others, it's about feeling and looking good. Call today and see what chiropractic can do for you!

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