The kindest thing you can do for your body

If you think low-impact exercise is just for people over 65 or recovering from surgery, you've been lied to, and that lie might make you miss out on one of the most effective training approaches available.

Low-impact exercise is for anyone who wants to get results without unnecessary wear and tear on their body. Which, when you think about it, should be everyone at some point in their training.


The Research Nobody's Talking About

A massive new study just published in The BMJ analyzed 217 randomized trials involving over 15,000 participants and found something interesting: aerobic activities like walking, cycling, and rowing were the most effective exercises for improving pain, function, and quality of life in people with knee osteoarthritis.

Not "pretty good." Not "okay as an alternative." The most effective.

The research showed these low-impact aerobic exercises consistently outperformed other exercise modalities across short-term, mid-term, and long-term follow-ups. They reduced pain, improved function, enhanced gait performance, and boosted quality of life—all without requiring you to ice your knees for 20 minutes afterward.

Here's the part that matters: you don't need to have knee osteoarthritis to benefit from this approach. Studies on older adults show low-impact exercise improves lower limb muscle strength, balance, flexibility, and even reduces depressive symptoms. Turns out exercise that doesn't make you dread your workout is exercise you'll actually do consistently.


Who Low-Impact Exercise Is Actually For

People over 50: Your joints have been with you for five decades. Maybe treat them with some respect instead of pretending you're still 22 and invincible.

Anyone recovering from injury: Staying active while healing is crucial. Low-impact options let you maintain fitness without re-injuring yourself, which would be counterproductive to the whole "getting better" thing.

People with arthritis or joint pain: Research specifically recommends aerobic exercise as a first-line intervention for managing joint pain. The movement helps without the additional stress.

Athletes on recovery days: Even the most intense training programs need recovery days. Low-impact work keeps you moving while your body repairs itself. Smart training includes variety.

People who are overweight: Extra weight means extra stress on joints. Low-impact exercise lets you build fitness and lose weight without compounding the problem.

Anyone who wants to exercise consistently for decades: Sustainable training means balancing intensity with longevity. Low-impact exercise is a crucial part of any long-term fitness approach.

People who hate exercise: Turns out workouts that don't leave you hobbling for three days are easier to stick with. Revolutionary concept.


What We've Got That Won't Destroy You

West Coast Fitness isn't just dumbbells and treadmills. We've built an entire ecosystem of low-impact options that'll get you results without the regret.


Classes That Won't Wreck You

Tai Chi: Ancient Chinese martial art that improves balance, flexibility, and strength through slow, controlled movements. It's meditation that happens to make you stronger. Research shows it's particularly effective for older adults.

Yoga (Hot Movement Studio): Multiple styles available in our hot movement studio. Builds strength, improves flexibility, enhances balance. The heat helps with muscle flexibility without requiring you to be naturally flexible, which most humans are not.

Barre (Hot Movement Studio): Ballet-inspired workout that strengthens and tones without impact. Your legs will burn, but your joints won't hate you.

Cardio Dance & Zumba: Get your heart rate up without the joint stress of running. Dancing counts as cardio, and anyone who disagrees has never done a full Zumba class.

Spin Class: Cycling is one of the three activities specifically highlighted in that massive BMJ study. Adjustable resistance means you control the intensity. Our Spivi virtual system lets you ride whenever works for your schedule.

Grace and Strength: Combines functional movements with strength training. Low-impact doesn't mean low-intensity.

Senior Strength: Designed for older adults but honestly, if you're new to strength training at any age, this is a great starting point. Age-appropriate doesn't mean ineffective.

Silver and Fit: Specifically designed for active older adults. Focuses on strength, balance, and flexibility.

Mobility Training: Improves range of motion and movement quality. This is the class that makes everything else easier.

Equipment That Works Without the Impact

Rowing Machines: Full-body cardio that's easy on joints. One of the best low-impact options available, and we've got them.

Stationary Bikes: Beyond our spin classes, we have bikes available anytime. Studies show cycling improves cardiovascular health, body composition, and aerobic capacity without the joint stress of running.

Outdoor Fitness Area: Fresh air, no impact required. Take your workout outside when Portland weather cooperates (so, approximately 73 days per year).

Hot Movement Studio: Dedicated space for yoga and barre. The heat helps muscles work more effectively without requiring explosive movements.

The Higher-Tier Perks

If you upgrade to our higher membership tier, you also get access to:

Indoor Weight Lifting Cage: For when you want to lift heavy things without jumping around. Strength training is inherently lower-impact than cardio when done correctly.

Outdoor Fitness Area: Premium access to outdoor equipment and space. Sometimes the best low-impact workout is just moving your body outside.

Why This Matters Now

We're approaching the season where people hibernate indoors, stop moving, and then wonder why everything hurts in January. Low-impact exercise options mean you can stay consistent year-round without the "I'll start again when my knee feels better" cycle.

The research is unambiguous: consistent low-impact exercise produces results comparable to or better than high-impact alternatives for most fitness goals. You build strength, improve cardiovascular health, maintain flexibility, and enhance balance—all without the recovery time that makes you skip your next workout.

The Bottom Line

Low-impact doesn't mean low-effort. It means adding sustainable training options to your routine.

You can get stronger, fitter, and healthier with training approaches that prioritize longevity alongside intensity. The science supports it. The equipment exists. The classes are scheduled.

The only thing missing is you showing up.

Try a class this week. Check the schedule on our website, or pop by the front desk and see how working with a personal trainer can get you started on your pain-free journey. Your future knees will send you a thank-you card
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Stay moving,
Your West Coast Fitness Family

PS: You already know what we suggest to help your body heal while you move it.