Jumping jacks, burpees, and high knees — all staples of middle school gym class — can beat up your joints, hips, and back as you age. For many, jogging and jumping rope are also in that camp of high-intensity cardio exercises that offer more risk than reward with time. And so, many of us avoid cardio altogether or begrudgingly do something we hate … and that’s not a recipe for long-term success.
There is a third way.
“Low impact doesn’t always mean low intensity,” says Amanda Ansell, a certified personal trainer in New York City who specializes in training women in midlife. “There are many things you can do to increase the intensity of your workout without the impact.”
1 of 8
What Is Cardio, Really?
Any activity that gets your heart beating faster than its resting pace is considered cardio. Your muscles are working, demanding more oxygen, and that makes your heart pump at a faster rate. This increased heart rate is key to maintaining cardiovascular health.
The good news: Loads of moderate- or high-intensity exercises can spark this process, and many don’t require jumping at all.
To find the perfect balance of impact and intensity for you, pay attention to your body’s response to different types of effort. “I’m not a fan of staring at a number, so a good way to measure moderate intensity is with the ‘talk test,’” Ansell says, “meaning that you’d be too out of breath to sing but you can maintain a conversation.” You're working with enough effort to break a sweat and breathe harder, but you’re not huffing and puffing — two indicators of high intensity.
You can also monitor your heart rate on a fitness tracker. For moderate- to high-intensity activity, aim to work out at 50% to 70% of your maximum heart rate. The formula for a rough estimate of max heart rate is 220 minus your age. For example, a 45-year-old has a max heart rate of 175, and a target exercise range of 87-122. Target heart rate may vary depending on your fitness level.
2 of 8
Pump Up the Volume on Low-Intensity Exercises
Any type of exercise will raise your heart rate to some degree, but many forms of activity, like a leisurely walk, are low intensity. To kick it up to moderate or high intensity, you need to add either speed, resistance, or greater range of motion. With any of the strategies below, keep in mind that your heart’s response depends on a number of factors such as your age, weight, level of fitness, and weather.
3 of 8
Add Speed
Anytime you do an activity faster, you increase your heart rate. So, if you’re walking, simply speed up, or try your favorite low-impact moves, like knee lifts, side steps, or lunges, only at a faster pace.
You can also incorporate high-intensity interval training (HIIT) by doing 30 seconds of fast-paced activity followed by one minute of regular-paced activity. For an additional challenge, try decreasing the rest period between intervals.
4 of 8
Use Multiple Muscle Groups
The more muscle groups you engage, the more oxygen your body needs, and the faster your heart beats. Any type of multi-joint movement, like lunges, squats, knee lifts, and pushups, use several different muscle groups.
Another strategy is to add arm movements onto lower-body exercises. “If you’re walking on a treadmill, you can pump your arms vigorously,” Ansell says.
5 of 8
Use More Weight
Increase intensity by bearing more weight as you move. If you’re doing squats, you can hold light weights in your hands. Weighted vests are also popular. Ansell advises using a vest that is no more than 5%-10% of your body weight. You can also use resistance bands to increase your heart rate when doing movements like knee lifts, bridges, and side stepping.
6 of 8
Use Gravity
Going uphill automatically adds difficulty to a low-impact activity. If you’re on a treadmill, gradually increase the incline until it’s a fairly steep climb, making sure to keep your body upright with an engaged core. You’ll feel the difference in your heart rate almost immediately.
If you walk outdoors, seek out a hilly area for some high-intensity intervals. You can also use an elliptical machine, or if you have stairs in your home, you can do step-ups on the first stair.
7 of 8
Add More Range Of Motion
The lower you go, the harder your muscles have to work. When doing squats or lunges, make them deep. You may need to slowly increase the depth of your squats to ensure safety and correct form.
8 of 8
The Best Multi-Joint, Multi-Muscle Exercises
Various low-impact exercise videos offer moderate- to high-intensity workout ideas. Most of them include these types of full-body exercises, which you can also do on your own:
- Planks (higher intensity: alternate tapping your toes)
- Pushups (start on your knees if needed)
- Lunges (standing in one place or moving across the floor)
- Squats (higher intensity: bring arms up, then down to straighten)
- Knee lifts (higher intensity: bring elbows to knees)
- Burpee (you can skip the jump at the end)
- Crunches or situps
- Glute bridges (higher intensity: place a light weight on your hips or a resistance band above your knees)
- Kettlebell swings (make sure you learn proper form)
- Inchworms (standing, touch your toes and walk your hands to a pushup position, then walk them back)
