Is jogging a low impact activity?
Written by
Gina Mason
Reviewed by
Prof. William Dalton, Ph.D.Jogging exerts a large amount of joint compression on every foot strike, which is the reason it is classified as high impact instead of low impact. This activity transmits forces as great as 3 times body weight through the knee and hip regions. Proper low-impact substitute activities provide for continuous ground contact and preservation of vulnerable joints.
Water-Based Options
- Swimming reduces joint stress by 90% using buoyancy
- Water aerobics eliminates impact while providing resistance
- Aqua jogging maintains running motion without compression
Land-Based Alternatives
- Cycling creates zero impact with proper seat adjustment
- Elliptical trainers prevent heel-strike trauma with gliding
- Rowing builds endurance through fluid pulling motions
Accessible Options
- Walking on soft trails reduces impact by 30%
- Tai chi improves balance through controlled transfers
- Resistance band circuits build strength without compression
These substitutes offer cardiovascular benefits without increasing the risk of joint injury. Water resistance is an effective way to build muscle during swimming, as it allows for a gentle compression on the body. Proper cycling form safely activates the leg muscles. You can exercise and become fit while protecting your susceptible joints in the long term.
Switching from jogging to alternative exercises is good for the joints and health. Alternate half of your jogging with biking or swimming. Be aware of what is going on with your joints before and after exercise. Exercises performed over several weeks can teach the body how to avoid injury.
Long-term joint health requires consistent low-impact choices. Water activities provide excellent alternatives during recovery periods from injury. Even experienced runners benefit from mixing these options into routines.
Read the full article: 10 Low Impact Cardio Workouts Revealed
