5 low-impact exercises to lose weight without stressing your joints | XpertsReviews.com

Not everyone likes high-intensity workouts, and honestly, not everyone needs them to lose weight. Many people suffer from knee pain or low endurance or simply prefer gentle exercise options. This is where low-impact workouts come in. These moves are easier on the joints, easier to maintain, and surprisingly effective at burning calories and boosting metabolism. Have you ever noticed how a brisk walk or slow cycle session can make you feel refreshed and energized? That’s the magic of low-impact exercise. When performed regularly, these exercises help to lose a few pounds, tone muscles and improve overall fitness without overtaxing your body.

Best Low-Impact Exercises for Weight Loss

Here are 5 low-impact exercises you can do to lose weight and increase your endurance:

1. Cycling

Cycling is a gentle yet powerful cardio workout that activates your legs, core, and glutes while minimizing joint stress. A study published in the American Journal of Physiology found that regular cycling significantly reduces visceral fat by up to 14.6 percent. A moderate 30-minute stroll can burn around 250 calories, and walking uphill further strengthens your core and abdomen.

Why it works:

• Reduces belly fat
• Builds lower body strength
• Improves cardiovascular health and endurance

2. Brisk walking

Brisk walking means walking faster than your normal pace, without reaching the intensity of jogging. Research in BioMed Central shows that most people walk briskly at a speed of 3 to 4 miles per hour (1 to 2 km/h). “This pace helps burn calories and speeds up metabolism, promoting both overall fat loss and abdominal fat loss,” according to fitness expert Yash Agarwal. It also improves heart health by increasing the supply of oxygen to cells.

Why it works:

• Promotes consistent weight loss
• Improves cardiovascular fitness
• Accessible and easy for all age groups

3. Yoga poses

Yoga may seem slow, but it is very effective for weight loss when practiced regularly. It builds muscle, improves flexibility and reduces stress, one of the main causes of weight loss. Try these effective yoga poses:

• Laying the bridge: Strengthens the glutes, core and lower back
• Mountain pose: Improves posture and engages whole body alignment
• Chair pose: Tones thighs and hips and strengthens lower body
• Cat-cow pose: Activates the spine, improves digestion and reduces stiffness
• Triangular pose: Stretches the waist and core and promotes fat loss around the midsection

Why it works:

• Improves muscle strength
• Promotes fat burning
• Helps manage stress-related weight gain

4. Resistance exercises

Resistance training builds lean muscle mass, helping your body burn more calories, even at rest. Agarwal, low-impact resistance exercises are ideal for beginners who want to lose weight effortlessly. Three great resistance workouts:

• Bodyweight squats: Strengthen legs and glutes
• Resistance Band Rows: Tone your back, shoulders and arms
• Gluteal bridges: Strengthens hips, thighs and core

Why it works:

• Increases metabolic rate
• Improves muscle definition
• Helps burn fat more effectively

5. Climb the stairs

Climbing stairs burns calories three times faster than walking on flat ground, as reported Harvard Health Publications. It is excellent for losing inches, strengthening the lower body and increasing endurance. It tones the buttocks, thighs and calves and also activates the core and abdominals.

Why it works:

• Burn lots of calories without skipping
• Strengthens the entire lower body
• Can be done anywhere, at home, in parks or gyms

Low-impact exercises are not only effective but also sustainable. “Whether it’s a long walk, a quick yoga session, or a few minutes on the stairs, consistency is what really matters,” says Agarwal. So make sure you practice these low-impact exercises daily to lose weight.