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Are you a keen sports person or love to get the blood pumping and heart racing but your joints just can’t take the impact? Do the aches and pains that you experience in your joints put you off exercise? If you are experiencing stiffness and pain but want to stay active and fit, here are some reasons to engage in low-impact sports and the best low-impact sports that don’t harm your joints.

Reasons to Engage in Low-Impact Sports

Low-impact sports are activities that are gentle on the joints and are less likely to cause stress or injury to the body compared to high-impact sports. These sports are often suitable for people with joint issues, older individuals, or those who are recovering from injuries.

Low-impact sports help keep you fit and provide you with all the mental and physical health benefits of exercise, without causing undue harm to your joints. They are great options if you suffer from stiffness, soreness, or problems with your joints.

The following are some specific reasons why someone might choose to engage in low-impact sports:

  • Joint Health: Low-impact sports are gentler on the joints, making them suitable for individuals with joint issues, those recovering from injuries, or older populations. These activities help reduce the risk of impact-related injuries commonly associated with high-impact sports.
  • Injury Prevention: Low-impact sports generally involve less abrupt and forceful movements, lowering the risk of acute injuries such as sprains, strains, and fractures. This makes them a safer option for people looking to minimize the likelihood of injuries during physical activity.
  • Long-Term Sustainability: Because they are less stressful on the body, low-impact sports are often more sustainable over the long term. Individuals can engage in these activities consistently without experiencing excessive wear and tear on their joints and muscles.
  • Rehabilitation: Low-impact exercises are commonly recommended for rehabilitation purposes. They provide a way for individuals recovering from surgery or injuries to stay active and maintain their fitness levels without exacerbating their condition.
  • Cardiovascular Health: Even though these sports may be lower in impact, they can still offer effective cardiovascular benefits. These activities promote heart health and help improve endurance without placing undue stress on the cardiovascular system.
  • Weight Management: Low-impact sports can be an effective component of a weight management or weight loss program. They burn calories and promote overall fitness without the intensity that may be challenging for some individuals.
  • Accessibility: Many low-impact sports are accessible to a wide range of people, including those who are older or have physical limitations. This inclusivity makes these activities more appealing to individuals who may find high-impact sports too demanding.
  • Stress Reduction: Engaging in low-impact activities, such as yoga or tai chi, can help reduce stress and promote relaxation. The mindful and meditative aspects of these activities contribute to overall mental well-being.
  • Variety and Enjoyment: Low-impact sports offer a diverse range of options, allowing individuals to choose activities that align with their interests and preferences. This variety can contribute to the enjoyment of physical activity and help maintain motivation over time.
  • Cross-Training: Low-impact sports can be incorporated into a well-rounded fitness routine as part of cross-training. This approach helps prevent overuse injuries by varying the types of activities and movements performed.

Best Low-Impact Sports

Here are some examples of the best low-impact sports:


Swimming is perhaps the most obvious choice when it comes down to the best low-impact sports that don’t harm your joints. Swimming is a great full-body workout that gets your heartbeat and puts minimal stress on the joints. It’s particularly beneficial for individuals with arthritis or joint pain.

It stimulates your arms, legs, back, shoulders, chest, and core. It is a great cardiovascular and strengthening exercise that has no impact on your joints. If you are looking for maximum effect with minimal impact then swimming is the exercise for you. 


Golf is a great sport for getting you out in the fresh air and amongst nature. Golf is a low-impact sport that involves walking and swinging, providing moderate exercise without putting excessive stress on the joints. You will benefit even more from the exercise that golf has to offer if you leave the golf buggy behind and walk the course. Carrying your golf bag and clubs will also help to step up your energy output. To make carrying your bag easier check out the golf bag blog for the best and lightest bags.

Another amazing benefit to golf is that it can be a very social sport. It stimulates your endorphin production not only from the level of activity involved but the feel-good effect of spending time with friends. 


Rowing is another great low-impact sport that doesn’t harm your joints and stimulates most muscles in your body. Rowing machines provide a low-impact way to strengthen muscles and improve cardiovascular fitness. This sport should not be underestimated. The Olympic rowers you see gracing your TV screens might make it look easy but you might be surprised at the level of strength and fitness required to row for a prolonged period of time. Rowing helps strengthen all of the major muscle groups and improve your cardiovascular health. 

Rowing can be a very intense workout that leads to a higher calorie burn than cycling or running. It is a full-body workout that can help you break a sweat in no time. If you don’t have access to locations where you can get out on the water and start rowing then you can get all the same benefits from the rowing machine at your local gym, so there really is no excuse.


Riding a bicycle, whether outdoors or using a stationary bike, is a low-impact exercise that can improve cardiovascular fitness without putting excessive strain on the joints. Cycling is a great option for anyone looking to reduce the impact on their knees, hips, ankles, or back. Cycling is incredibly easy on the joints and requires very little impact. It is a fantastic option despite your level of fitness, beginners, as well as pros, can benefit.

If you like to challenge yourself, you can push yourself by going up hills or racing against the clock. Alternatively, if you are looking for something a little more gentle, then you can adjust your route and pace accordingly. Additionally, cycling outdoors allows you to make the most of the fresh air and scenic spots around you. Getting out, being in nature, and receiving sunlight have a wonderful feel-good effect. These added benefits allow cycling to improve your mental health and immune system just as much as your physical health. 

Sport Walking or Power Walking

Walking is a simple and effective low-impact exercise that can be done almost anywhere. It’s easy to incorporate into daily routines and can be adapted to various fitness levels. Walking is another way to get your blood pumping without hurting your joints.

You may not think about it as a sport because we just do it all the time. However, if you increase the speed and distance of your walk, you are power walking. It helps you to increase your heart rate and lose body fat. Power walking is very flexible. Walking speed can vary between 3 and 6mph. Plus, you can work for 20 minutes or for hours. It’s up to you.

What Else Can You Do for Your Joints?

Another thing to keep in mind is that you should be incorporating anti-inflammatory foods and supplements. An example of an anti-inflammatory supplement is Organic Muscle’s powder Greens – a superfood blend containing organic alkalizing spirulina, turmeric, spirulina, ashwagandha, and other ingredients that help reduce inflammation, manage stress due to its calming effects, and provide your body with tons of antioxidants to help fight free radicals.

As you can see, there is no excuse for inactivity. If you experience stiffness and/or pain, you can stay active and healthy by engaging in some of the best low-impact sports that don’t harm your joints. These low-impact sports are suitable for people of various fitness levels and can be adjusted to accommodate specific health concerns. Besides keeping you fit, practicing these sports outdoors can provide added benefits by helping your immune system and mental health tremendously.

To a Fitter Healthier You,

Adriana Albritton

The Fitness Wellness Mentor

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