Running is a popular form of cardio, but it can be tough on joints. For those with existing joint issues or those who simply prefer lower-impact activities, experts recommend several effective alternatives that still provide a great workout.
Why consider joint-friendly cardio?
Running involves repetitive impact, with each step landing at three to four times your body weight, according to Lauren Borowski, a primary care sports medicine specialist at NYU Langone's Sports Medicine Center. This can be problematic for individuals with knee, hip, or ankle issues. However, motion is healing, and low-impact cardio can still offer significant health benefits.
Top alternatives recommended by experts
- Cycling: Great for range of motion and knee-friendly, allowing you to adjust resistance and speed.
- Rowing: Offers a full-body workout with less joint impact, and can be modified for limited knee range.
- Swimming: Provides a full-body, low-impact workout that helps with swelling due to hydrostatic pressure.
- Incline walking: Reduces joint load while increasing heart rate, and helps maintain bone density.
- Rollerblading, ice skating, or cross-country skiing: Provide ankle support and eliminate heel strikes.
- Dance classes: Such as Latin, hip hop, or Zumba, with modifications for lower impact.
Expert insights on joint health
Experts emphasize the importance of diversifying exercise to include strength training, cardio, balance, and mobility work. "Motion is healing and essential for healthy joints," said Dr M Claire Coopes-Meske at Good Reps Physical Therapy. If you experience persistent pain or swelling, it's advisable to consult a healthcare provider.
