Exercise is important for all of us, but as we age, achy joints can make getting this exercise more challenging.
Which, unfortunately, means a lot of seniors start exercising less, which leads to all kinds of unwanted consequences (increased stiffness, weakness, mobility issues, etc.)
Fortunately, there are plenty of low impact exercise machines that can help you get the activity you need day in and day out, without putting too much stress on your joints.
So, whether you’re dealing with arthritis, recovering from an injury, or simply want a gentle workout, keep reading.
In this guide, we’ll go over all the top joint-friendly exercise machines currently out there.
But first, let’s make sure we’re all talking about the same thing…
What Exactly Does “Low Impact” Mean?
When we talk about “low impact” exercise, it refers to physical activities that put minimal stress on the joints.
More specifically, we’re usually talking about the hip and knee joints, but it can refer to the ankles, back, and upper extremities as well.
Regardless, in contrast to high-impact workouts like running or jumping (which can place a lot of force on the knees, hips, and back), low-impact exercises involve smooth, controlled movements that don’t jar the body.
These exercises are especially beneficial for people with arthritis, joint pain, or those recovering from injuries, as they allow for effective workouts, while reducing the risk of joint strain or injury.
Technically speaking, exercises that you do sitting down (non-weight bearing or NWB) will almost always be lower impact than exercises you do standing up (weight bearing or WB).
This is because gravity plays a bigger effect during WBing exercises, putting more compressive forces through your joints.
This doesn’t mean there aren’t fairly low impact standing exercises you can do, it just means that if you have really sensitive joints, you may want to opt for an exercise machine that allows you to sit.
Machines that allow you to exercise without having to lift your feet from the ground/pedals are also quite low impact because the ground reaction force going through your legs is significantly reduced.
In other words, low impact exercises don’t involve your feet pounding the floor, ground, or pedals.
6 Low Impact Exercise Machines for Seniors
1. Recumbent Cross Trainers
Recumbent cross trainers are perfect for those seeking a full-body, low-impact workout.
For those who aren’t sure that this type of equipment is, it’s basically what you’d get if you combined a recumbent bike with an elliptical.
Like a recumbent bike, these cross trainers have you sitting in a reclined position with the pedals out in front of you.
But unlike a bike, these trainers use a more linear stepping motion and come with moving arm handles to let you work your upper body at the same time.
The reclined seat provides excellent support for the back, and the smooth, stepping motion of the pedals helps reduce stress on the knees and hips.
You can work both your upper and lower body simultaneously, and many models allow for adjustable resistance to suit your fitness level.
This combination makes recumbent cross trainers ideal for seniors or anyone with joint concerns (which is why you see these machines in so many rehab facilities, therapy clinics, and senior living complexes).
2. Recumbent Exercise Bikes
Recumbent exercise bikes offer another joint-friendly option, focusing primarily on the lower body.
These bikes feature a reclined seat with back support, allowing you to pedal in a relaxed position that reduces the impact on your knees and hips.
Unlike traditional upright bikes (which are also pretty low impact by the way), the recumbent design helps distribute weight more evenly, making it a comfortable and low-impact way to improve cardiovascular health and leg strength.
The linear stepping motion found on a recumbent trainer is technically a little lower impact, but recumbent bikes are also extraordinarily gentle on the joints, making them comfortable to use for most seniors.
Most recumbent bikes don’t come with moving handles though, so they really only work your legs, but they can still get your heart rate up and provide a great workout.
3. Ellipticals
Elliptical machines are well-known for providing a low-impact cardio workout that mimics running or walking without the harsh impact on the joints.
The smooth, gliding motion helps protect your knees, hips, and back, making it an excellent option for those who want to maintain their cardiovascular fitness without putting unnecessary pressure on their joints.
Many ellipticals also have handlebars for an upper-body workout, helping you stay balanced and engaged.
The fact that you have to stand up while using an elliptical means they put a little more stress through your joints than the machines mentioned above.
But since your feet don’t have to leave the pedals during use, they are still quite joint-friendly.
You do need to make sure you’re comfortable getting on/off the machine however.
4. Rowing Machines
Rowing machines are another excellent low-impact option that provides a full-body workout.
By simulating the motion of rowing, these machines engage both the upper and lower body while keeping stress off the joints.
Rowing machines get the core involved too, making them a great option for folks looking for a full body workout.
The smooth, continuous motion of rowing strengthens muscles and improves cardiovascular health without the jarring effects of higher-impact exercises.
That said, rowing can be taxing on the back, especially if your form isn’t up to snuff.
Rowers also tend to be a little more challenging to get on/off of, due to how low most of them are to the ground.
But if you’re mobile enough to access them and are looking for a low impact, full body workout, a rowing machine could be a great choice.
5. Treadmills
For those who prefer walking or jogging, treadmills with cushioned decks can offer a low-impact alternative.
These specially designed treadmills absorb shock better than outdoor surfaces, protecting your joints while allowing you to stay active.
The cushioning helps minimize the impact on the knees, hips, and back, making walking or light jogging more comfortable and less damaging.
Many folks with arthritis may find walking on a treadmill more comfortable than walking outside because the treadmill’s cushioning absorbs some of the forces that occur when your foot hits the belt.
All treadmills come with some shock absorbing capabilities these days, but some are certainly more comfortable to use than others.
Generally speaking though, walking on a treadmill can still be a low impact way to get your cardio in.
6. Rebounders
Rebounders, also known as mini trampolines, can offer a fun and effective low-impact workout.
The soft, flexible surface absorbs much of the shock, reducing stress on the joints while promoting cardiovascular health and muscle tone.
And rebounding is great for seniors because it allows for gentle bouncing or stepping in place, improving balance, coordination, and circulation all at the same time.
This type of exercise also strengthens the legs, core, and stabilizing muscles without jarring the body, making it an excellent choice for those with sensitive joints.
Seniors need to make sure they’re comfortable stepping on/off the rebounder to access workouts.
And the unstable surface of a rebounder inherently increases the fall risk a little bit, but using a safety rail or having a spotter near by can help keep seniors safe.
If you’re looking for a fun, creative way to get your exercise in, you should certainly look into rebounding.
Final Thoughts
Well, there ya have it.
When it comes to staying active while protecting your joints, the low-impact machines mentioned above are about as good as it gets.
Recumbent cross trainers are generally considered the lowest impact exercise machine, so even seniors with severe arthritis can usually use them comfortably.
Recumbent bikes are a close second, with ellipticals offering the lowest impact standing exercise.
Rowing machines are pretty gentle on the knees and hips, but can put more stress on the shoulders and back, so you have to be careful.
And again, if you’re looking for something a little outside the box, a rebounder could be worth considering.
If nothing else, I hope this guide shows there are plenty of options out there when it comes to joint-friendly exercise.
I hope you found this guide helpful and if you have any questions or comments, just leave ’em below and I’ll get back to you shortly.
