Low impact means one foot stays in contact with the floor — no jumping. It's gentler on joints and the pelvic floor, and it can still be hard work.
Who it suits
Pretty much everyone: beginners, anyone returning after a break or injury, pregnant women (with your midwife's OK), new mums building back up, and anyone with sore knees or pelvic floor symptoms. The NHS suggests replacing high-impact exercise such as jogging and aerobics with strengthening exercise such as pilates if you're dealing with leaks.
How hard?
Use the talk test from the NHS: at moderate intensity you can still talk but not sing. Swimming and water aerobics are excellent low-impact options too — the water supports your joints.
Moves we use
Marching, heel digs, step jacks, basic steps on a step, shadow boxing, squats and lunges at a lively pace.
Low-impact cardio workouts
Sources
- NHS: Physical activity guidelines for adults aged 19 to 64 — checked 3 Oct 2026
- NHS: 10 ways to stop leaks — checked 3 Oct 2026