Low Impact Cardio Exercises for Bariatric Patients: Building Strength Safely

In our previous bariatric fitness blog, we discussed advice for overweight individuals who are beginning their fitness journey. We emphasized the importance of not overdoing it, mixing cardio with light weight lifting, stretching, avoiding intimidation, making a plan, setting goals, and starting with low-impact exercises. In today’s blog, we will dive deeper into low-impact cardiovascular exercises for bariatric patients to assist with weight loss.

Low-impact exercises are workouts that do not involve a lot of jarring movements that can be painful for the joints. This is particularly important for individuals carrying excess weight, as the stress on the joints, combined with high-impact exercises, can lead to injury (Mayo Clinic) . Running, especially on pavement, is a prime example of a high-impact activity that may be tough on the knees, hips, ankles, and back when overweight (Healthline) . Hopping, skipping, or jumping should also be avoided initially until reaching a healthier weight where these activities become more feasible.

Best Low-Impact Cardio Exercises

Below are some excellent low-impact cardio exercises that can be done to help you get started. The number of reps or length of time for each exercise should be based on individual ability. Push yourself, but always listen to your body to avoid injury.

1. Water Workouts

For individuals who have difficulty standing or walking for long periods, water workouts are an ideal way to get moving again. The buoyancy of the water reduces the impact of gravity on the body, allowing for easier movement without the strain on joints (WebMD) .

• High Knees: Stand in place and lift one knee as high as possible, then alternate. The water provides resistance while also cushioning the movement (Harvard Health) .
• Sideways Steps: Step laterally across the pool. If space is limited, switch the moving foot each time.
• Water Jog: In a lap pool, speed walk or lightly jog to each side. This activates multiple muscle groups while minimizing joint stress (WebMD) .
• Swimming: Swimming engages almost every muscle in the body and is one of the best low-impact cardio exercises available (Harvard Health) . For those with mobility issues, floatation devices can be used for support.

2. Aerobic Activities

For those capable of standing and walking for longer periods, aerobic exercises outside the water can be a good option. Simply walking for 20 minutes around your neighborhood or on a trail is an excellent way to start building cardiovascular endurance and improving muscle strength (Cleveland Clinic) .

If outdoor activities aren’t feasible, using a treadmill indoors is also a great option. Complement walking with other low-impact movements like high knees, sideways steps, or bodyweight squats.

3. Elliptical Machine

The elliptical machine offers a great low-impact cardio workout, simulating the motion of walking or running but without the impact on the joints (Healthline) . You can adjust the resistance to challenge different muscle groups. Additionally, some elliptical machines allow you to reverse the motion, providing even more variety for working both your upper and lower body.

4. Bicycling

Whether outdoors or on a stationary bike, cycling is another low-impact option that helps improve cardiovascular health while strengthening leg muscles (NHS) . Adjust the resistance on indoor bikes or tackle small hills outdoors for an added challenge. Many gyms offer beginner cycling classes, where you can get a guided workout that pushes your limits without risking injury.

Stick to Low-Impact Activities

There are many other low-impact cardio exercises available that can suit your fitness level. The key is to find what feels comfortable and gradually increase the difficulty as your body adapts. Always pair your fitness routine with proper nutrition and supplementation. Vita4Life! encourages bariatric patients to maintain a balanced diet, take necessary supplements, and follow a safe and consistent exercise routine for sustained weight loss and a healthier lifestyle (Vita4Life) .

Start slow, stay consistent, and watch the transformation happen. Your body will thank you for it!