Relative Levels of Impact Loading Activities:

Lowest Level: Bike, Elliptical Trainer, Stairmaster, Nordic Tack, Swimming, Golf, Ballroom Dancing, Water Aerobics, Tai Chi
Moderate Level: Walking, “low-impact” aerobics, Doubles Tennis, Speed Walking, Hiking, Horseback Riding, In-line Skating, and Downhill Skiing
High Level: Running, Ball & Racquet Sports, Water Skiing, Martial Arts, Singles Tennis, Competitive Running


Stretch and warm-up before exercise

“Low-impact” and cross training

Gradual increase in conditioning program

Cool-down after exercise

Caution with: Squats, lunges, knee extension exercises


Frequency:     3 to 5 days per week

Intensity:       50 to 85% maximum rate

Duration:       20 to 60 minutes of continuous activity

Mode of Activity: Activity that uses large muscle groups

Resistance or Strength Training: Minimum of 2 to 4 sessions per week

(From the American College of Sports Medicine and to review with your internal medicine/primary care physician)