Low impact activities: the easy way to boost your physical and mental health

When you think of exercise, you might picture sweat-dripping, heart-pounding workouts. But the most transformative type of movement? It’s often slower, quieter, and much gentler on your body.

Low impact activities are exercises that reduce stress on your joints and muscles, making them ideal for people managing chronic pain, recovering from injury, or simply looking to stay active without overdoing it. They’re also deeply supportive of your mental well-being, helping ease anxiety and boost energy.

This type of low intensity movement is also easier to sustain. No sprinting or pressure on the joints. Just movement that anyone can add to their day-to-day routine.

What are low impact exercises?

Low impact activities are exercises where at least one foot remains in contact with the ground, or movements are performed in a way that minimizes pounding or jarring on your bones and joints. This makes them accessible, joint-friendly, and easier to recover from.

Low impact exercises are activities that can slowly increase your heart rate but put less pressure on your body. These exercises tend to lean on gentler, slower movements than that of high impact activity.

Common low impact activities

These activities are especially helpful for those with joint pain, arthritis, or musculoskeletal (MSK) conditions. They're also great for beginners, older adults, or anyone recovering from an injury or surgery.

• Walking (especially brisk or incline)
• Swimming or water aerobics
• Yoga or gentle stretching
• Tai chi or Qigong
• Cycling (indoor or outdoor)
• Using an elliptical machine
• Resistance band training
• Seated exercises or chair workouts

The benefit of low impact is that you can steadily build and maintain muscle mass without aggravating different areas of your body.

Often, these exercises come with a meditation component to promote relaxation and an exploration of mindfulness.

These strategies have been supported in research to be truly beneficial for both the mind and body.

Benefits of low activity exercises

The benefits of low impact movement extend far beyond just being “easy on your joints. Critically, the benefits of these exercises improve both your physical and mental health. Low impact exercises such as Yoga, stretching, and Tai Chi in particular, tend to reduce feelings of depression and anxiety.

This type of slow movement can lead to improved quality of life in those with depressive symptoms.

1. Reduce pain

Low impact exercises keep your body moving — and movement is key in managing and preventing chronic pain. Regular activity increases circulation, improves joint mobility, and keeps muscles engaged, which can reduce discomfort over time.

2. Build strength and stability

Exercises like yoga, resistance bands, and Pilates support muscle development and balance. This not only supports daily function but helps prevent future injuries and reduces fall risk.

3. Improve cardiovascular health

Even gentle movement can elevate your heart rate and support healthy blood pressure and circulation. Swimming, brisk walking, and cycling can all boost cardiovascular endurance over time.

4. Enhance mental wellness

Studies consistently show that physical activity, even at lower intensities, can reduce symptoms of anxiety and depression — especially when combined with mindful breathing and body awareness.

How do low impact exercises help improve mental health?

It’s not just about the body. Low impact activities can shift your entire mental landscape. These practices help your mental health partially because of their focus on breathing with movement.

• Deep breathing (common in yoga, tai chi, or Pilates) regulates the nervous system
• Movement boosts endorphins, serotonin, and dopamine — natural mood elevators
• Gentle exercise reduces cortisol, the hormone tied to stress and anxiety
• Focused movement enhances mindfulness, helping quiet racing thoughts
• Movement routines like tai chi or mindful walking double as active meditation, a powerful tool for building resilience

In general, slowed, controlled breathing reduces the heart rate and blood pressure. This action reduces the release of hormones that are amplified in times of stress, such as cortisol, an adrenal hormone. That means that the sense of calm you may be feeling while performing these exercises isn’t just imagined, but a true result of your hard work.

Over time, this can ultimately lead to better sleep quality, reduced fatigue, increased focus, and overall improved quality of life.

They’re backed by research and observed in real-world programs like Move, where members report significant improvements in focus, mood, and sleep quality over time.

Physical health improvements you can feel

Low impact doesn’t mean low results. In fact, for many people, these exercises are the most sustainable way to stay active and the benefits stack up over time.

According to Sword Health's Move program data:

• 74% of members reported improved self-rated health quality
• 67% said they felt better or much better overall after using the program
• 49% fewer members showed a tendency to develop anxiety symptoms

it’s about transforming long-term health.

How low impact movement supports MSK health:

• Prevents stiffness from sedentary behavior
• Strengthens supporting muscles around painful joints
• Encourages healthier posture and biomechanics
• Reduces risk of reinjury or overuse

Movement is medicine — and when it’s gentle, it’s more likely to become a daily habit.

How Sword Health’s Move program makes it easier to stay active

Knowing the benefits of low impact activities is one thing. Sticking with them? That’s where most people struggle.

That’s why Sword Health created Move.

Move is a digital, whole-body solution designed to help members move more, reduce pain, and prevent injuries.

Move's revolutionary digital delivery model means members can use Move from home (or any other location). All you need is the Move app and the Move wearable tracker, or you can even use your own wearable device. You can open the app and get started on your personalized movement plan. No need to schedule and appointment or travel to a busy clinic.

What is Move?

Move is a program that combines movement tracking, weekly activity plans, and expert guidance, all delivered digitally. Members receive:

• A Move Wearable, which tracks steps, heart rate, sleep, and movement
• A personalized Move Plan each week with low impact activity goals
• Guided classes and movement challenges tailored to their needs
• Weekly check-ins and mental + physical assessments
• Support from a licensed Physical Health Specialist (all hold Doctorates in Physical Therapy)

It’s easy to use, designed for at-home progress, and doesn’t require gym memberships, commutes, or complicated equipment.

“It’s like having a personal coach and health tracker in your pocket, helping you move more, feel better, and avoid setbacks.” – Sword Move member

Move’s outcomes speak for themselves

Move isn’t just convenient. It works. Sword Health’s internal data from the 2024 shows:

• 74% of members improved their self-reported health quality
• 67% felt significantly better or much better after using Move
• 49% saw a reduction in anxiety symptom propensity

These are real-life changes.

Members report sleeping better, feeling more in control of their health, and returning to the activities they love.

Getting started with Move: you might already be covered

Move is is often available at no cost if you are already covered for Sword Move through employer or health insurer.

Signing up takes just a few moments.

• Click the link below
• Enter your employer or insurance info
• Find out if you’re covered at $0 out of pocket

This could be the easiest step you take toward feeling better.

Common questions about low impact activities

Which activity is considered low impact?

If it doesn’t involve jumping, jarring landings, or rapid twisting, it likely qualifies. Common low impact activities include walking, swimming, stationary biking, yoga, and stretching.

Is yoga a low impact activity?

Yes, and it’s one of the most effective for improving flexibility, balance, and core strength. Bonus: its deep breathing practices are excellent for stress management.

What are some low-impact activities I can do during recovery?

Try gentle stretching, chair yoga, water-based exercises, or walking at a pace that feels manageable. Resistance band work can also help rebuild strength safely.

When performing low impact activities, you should…

• Prioritize good form
• Start with shorter sessions
• Breathe intentionally
• Focus on consistency over intensity

Is swimming a low impact activity?

Absolutely. In fact, water reduces gravitational stress on your joints, making swimming one of the most joint-friendly and effective full-body workouts.

Small steps, big transformation: any movement is healthy

Remember, just because these activities are low impact, doesn’t mean you should jump to the highest level. If you’ve been told to “just move more” without support, it’s no wonder you’ve struggled. But low impact movement doesn’t have to be guesswork and you don’t have to do it alone.

Start slow.

Work on concepts like flexibility and balance to ensure a safe transition to more complex movements. Over time, you will hopefully feel the improvements in your mobility, strength, mood, and your quality of life.

Whether you’re managing chronic pain, easing back into fitness, or simply trying to feel better in your body, low impact activities can help you get there. And with Sword Move, you can start safely, progress confidently, and finally feel like you’re in control of your health again.

So if you’re ready to feel stronger, sleep better, move more, and hurt less, the next step is easy. Check your eligibility now to see if your health insurer already has coverage and you can enroll for your own personalized Move program in just a few clicks.