Running has become more popular than ever, with a record number of people lacing up their shoes regardless of the weather. But what if running is too heavy on your joints, takes too much time out of your day or just simply not your type of cardio? Don’t worry—there are many training alternatives that are easier on your joints, safer, and deliver similar or even superior health benefits. This article outlines the 7 best non-weight-bearing workouts for you to try.
What is the difference between weight-bearing and non-weight-bearing exercises?
Weight-bearing activities involve movements where you support your body weight against the force of gravity, engaging muscles and bones to maintain balance and stability. These exercises can be divided into low-impact and high-impact, depending on the amount of force exerted on the body. Running is an example of a high-impact weight-bearing activity while walking is a low-impact weight-bearing activity.
Non-weight-bearing exercises are ones you can do without supporting your body weight. This type of exercise offers physical benefits without causing any impact or strain on your joints. You can increase your strength, cardiovascular health, and flexibility with non-weight-bearing exercises.
Benefits of non-weight-bearing exercises
Non-weight-bearing exercises are often included in exercise regimens for people with bone and joint issues, injuries, or obesity.
On the other hand, weight-bearing exercises strain joints and bones and should be avoided if you have osteoporosis, arthritis, or injuries. It is also recommended to avoid weight-bearing exercises if you are considered obese, where limited mobility and high knee pressure increases the risk of falls that lead to sprains and broken bones. Non-weight-bearing exercises are a safe and preferred option for people with these health conditions to stay active and enjoy fitness benefits.
Non-weight bearing activities are also great for recovery. It’s important to allow plenty of time for your body to repair after strenuous high-impact workouts or injuries, making non-weight bearing exercise fundamental in maintaining aerobic shape during recovery or in-between high-impact workouts.
The 7 best non-weight-bearing workouts
1. Cycling
Outdoor cycling, or riding an indoor stationary bike, is one of the best low-impact non-weight-bearing workouts out there. It offers numerous health benefits from improved cardiovascular fitness and high fat burn to reducing the risk of chronic diseases. Additionally, cycling improves joint mobility, strengthens stabilizing muscles, and improves posture which makes it an effective and safer alternative to most weight-bearing workouts.
While cycling is known as a low impact exercise, the intensity of your rides can be increased. Reduced Exertion HIIT (REHIT), which is HIIT taken to the next level, offers the most potent training stimulus, requiring just 2×20-second all-out cycling sprints. It’s scientifically proven to deliver superior health and fitness benefits compared to regular cardio exercise—in 90% less time.
CAROL Bike offers all essential features to make REHIT easy, effective, and safe. The bike’s built-in AI continually optimizes the resistance of the rider and applies it at the perfect time, instantly, guiding them through the workout. It’s the most efficient choice for time-poor individuals, offering scientifically-backed results in a fraction of the time compared to regular cardio.
CAROL burns over twice as many calories, minute-per-minute vs. traditional exercise, largely thanks to afterburn.
2. Swimming
Swimming is a no-impact workout beneficial for cardiovascular health, muscle-building, and weight management. It’s an ideal activity for those with achy joints or limited mobility, as your body weight feels over 80% lighter in a swimming pool due to reduced gravitational force.
Despite swimming being a non-weight-bearing activity, research shows that it’s still beneficial for bone health. After following a group of 35 postmenopausal women who took a 60-minute water exercise class 3x per week, the scientists discovered that their bone density improved.
3. Aquatic exercise
Aquatic exercise allows you to reap all the cardio benefits of aerobics with zero impact on your bones and joints. A systematic review showed that aqua aerobics is a potent activity that can improve strength, cardiorespiratory fitness, and balance both in healthy adults and people with limited mobility or chronic diseases.
Many water exercises mimic physical activity on the ground, with water resistance promoting more significant muscle strength. Types of aquatic exercises include:
- Water walking
- Water jogging
- Arm exercises with water weights
- Leg exercises with water noodles
- Jumping jacks
4. Rowing
Rowing offers a total body workout with low to no impact. This activity engages 86% of all muscle groups including your abdominal, core, back muscles, arms, glutes, and legs. According to research, 60% of power comes through your legs and trunk, while 40% comes from your upper body. At the same time, the seated position helps to avoid putting extra weight on your skeletal system.
Additionally, rowing is a high-intensity cardio exercise that conditions your cardiovascular system, improves blood circulation, and burns a massive amount of calories.
The only drawback of rowing is that rowing equipment can be expensive with a relatively large footprint.
5. Strength training
You can keep your non-weight-bearing strength training diverse with seated strength training exercises for different muscle groups. Here are some examples:
Seated leg exercises:
- Leg circles. Take a seated position and extend one leg straight out in front of you. Draw a circle in the air with your foot, clockwise and then counterclockwise. Switch legs and repeat. Do 3 sets of 10 reps for each leg.
- Leg Extensions: Take a seated position and hold both legs slightly lifted in front of you for a few seconds Then lower the legs back on the floor. You can hold just one leg at a time, or bend your knees to make the workout easier. Keep your legs straight to it harder. Do 3 sets of 10 reps (for each leg.)
Seated arm exercises:
- Bicep Curls: Sit on a chair with feet flat on the floor. Hold a pair of dumbbells or resistance bands in your hands and slowly curl your hand towards your shoulders, then lower your hands back down. Repeat on the other side or do both hands at once. Do 3 sets of 10 reps (for each arm.)
- Seated pulling. This exercise mimicks the rowing movements. If don’t have a rowing machine at home, take a seated position, loop a resistance band around your feet, and pull it. Do 3 sets of 10 reps
Seated core exercises:
- Russian twists. Take a seated position with your feet slightly lifted. Twist your torso to left, touching the floor, return to the center and repeat on the other side. Do 3 sets of 10 reps.
- Bicycle crunches. Lie flat on the floor and interlace your fingers behind your head. Bring your knees in toward your chest, and lift your shoulder blades off the ground. Straighten your right leg while touching your left knee with your right elbow. Switch sides to complete one rep. Do 3 sets of 10 reps.
- Dead bug. Lie on your back with both of your knees bent at 90 degreees and your arms straight and pointing towards the ceiling. Raise your arm above your head and straighten opposite leg toward the floor. Return to starting position and repeat on the other side to complete one rep. Do 3 sets of 10 reps.
6. Flexibility exercises
Stretching exercises increase your flexibility, improve the range of motion in your joints. It’s recommended to stretch all major muscle groups at least 2 to 3 days a week to maintain mobility. To reduce impact as a non-weight bearing exercise, stretching exercises should be performed from a seated position or lying down.
Seated and laid yoga
Yin yoga, or seated and laid asanas can be added to your non-weight-bearing workout. These yoga poses focus on strengthening your spine and abdominal muscles while stretching your back muscles. Over time, seated and lying poses can help you improve your balance, posture and strength.
7. Pilates
Pilates is a non-weight-bearing workout developed for dancers recovering from injury. It uses small controlled movements in conjunction with your breath to enhance your balance, core strength, mobility, and flexibility. It targets deep stabilization of muscles that support your posture, and can even provide an intense cardiovascular workout.
Conclusion
Both weight-bearing and non-weight-bearing exercises have their fitness benefits. Ideally, a well-rounded exercise program includes both types of activities. However, if you are suffering from a health condition or a recent injury, non-weight-bearing exercises can provide a safe and effective way to maintain your cardiovascular fitness, strength and mobility.
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