{"id":79755,"date":"2025-07-11T21:20:51","date_gmt":"2025-07-11T21:20:51","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=79755"},"modified":"2025-07-11T21:20:51","modified_gmt":"2025-07-11T21:20:51","slug":"non-weight-bearing-exercises","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/non-weight-bearing-exercises\/","title":{"rendered":"Non-Weight-Bearing Exercise: What Are They, How To Do Them &#038; More"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/non-weight-bearing-exercises\/#What_Are_Simple_Non-Weight-Bearing_Exercises\" >What Are Simple Non-Weight-Bearing Exercises?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/non-weight-bearing-exercises\/#What_Is_Considered_Non-Weight-Bearing_Activity\" >What Is Considered Non-Weight-Bearing Activity?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/non-weight-bearing-exercises\/#How_To_Stay_In_Shape_When_Non-Weight_Bearing\" >How To Stay In Shape When Non-Weight Bearing?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/non-weight-bearing-exercises\/#Focus_On_Upper_Body_Strength\" >Focus On Upper Body Strength<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/non-weight-bearing-exercises\/#Switch_Focus_To_Cardiovascular_Health\" >Switch Focus To Cardiovascular Health<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/non-weight-bearing-exercises\/#Work_On_Your_Flexibility\" >Work On Your Flexibility<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/non-weight-bearing-exercises\/#What_Are_The_Benefits_Of_Non-Weight-Bearing_Exercises\" >What Are The Benefits Of Non-Weight-Bearing Exercises?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/non-weight-bearing-exercises\/#What_Effective_Exercises_Are_Not_Weight-Bearing\" >What Effective Exercises Are Not Weight-Bearing?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/non-weight-bearing-exercises\/#Non-Weight-Bearing_Exercises_For_Legs\" >Non-Weight-Bearing Exercises For Legs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/non-weight-bearing-exercises\/#Non-Weight_Bearing_Exercises_For_Ankles\" >Non-Weight Bearing Exercises For Ankles<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/non-weight-bearing-exercises\/#What_Is_A_Safe_Non-Weight-Bearing_Workout_To_Stay_Fit\" >What Is A Safe Non-Weight-Bearing Workout To Stay Fit?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/non-weight-bearing-exercises\/#Can_You_Gain_Muscles_Doing_Non-Weight-Bearing_Exercises\" >Can You Gain Muscles Doing Non-Weight-Bearing Exercises?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/non-weight-bearing-exercises\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/non-weight-bearing-exercises\/#Is_Pilates_weight-bearing\" >Is Pilates weight-bearing?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/non-weight-bearing-exercises\/#Are_squats_weight-bearing\" >Are squats weight-bearing?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/non-weight-bearing-exercises\/#Is_planking_weight-bearing\" >Is planking weight-bearing?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/non-weight-bearing-exercises\/#How_to_walk_non-weight-bearing\" >How to walk non-weight-bearing?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/stage.betterme.world\/articles\/non-weight-bearing-exercises\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Exercise is an essential part of everyday life. Unfortunately, due to injury, surgery, or certain medical conditions, you may find yourself sidelined and unable to work out as much as before, which can be frustrating.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-gender-16582?flow=2986&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Non_Weight_Bearing_Exercises\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/08\/calisthenics-men-push-ups.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">This limitation is where non-weight-bearing exercises come into play.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Most health experts and physical therapists recommend these gentler workouts for individuals dealing with related challenges as a way to help them maintain their fitness journey and improve muscle strength without aggravating injuries or putting pressure on the joints.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If your medical provider has recommended that you try non-weight-bearing exercises for weight loss or improved general health, and you\u2019re unsure where to start, read on to learn more about such workouts, their benefits, and more.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Simple_Non-Weight-Bearing_Exercises\"><\/span><strong>What Are Simple Non-Weight-Bearing Exercises?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Some simple and accessible non-weight-bearing activities (also known as non-impact activities) include (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK45523\/table\/ch7.t7\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Swimming laps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Indoor cycling<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Yoga<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pilates<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Any stretching or flexibility exercises that do not involve forward-bending movements.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-gender-16582?flow=2986&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Non_Weight_Bearing_Exercises\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-74436\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-241-leg-calisthenics-exercises-1024x640.png\" alt=\"Non Weight Bearing Exercises\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-241-leg-calisthenics-exercises-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-241-leg-calisthenics-exercises-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-241-leg-calisthenics-exercises-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-241-leg-calisthenics-exercises-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-241-leg-calisthenics-exercises.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Considered_Non-Weight-Bearing_Activity\"><\/span><strong>What Is Considered Non-Weight-Bearing Activity?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A non-weight-bearing activity refers to any exercise or motion that a person does without supporting their weight (<\/span><a href=\"https:\/\/www.drugs.com\/cg\/non-weight-bearing-activity.html\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). For example, while swimming, your weight is supported by the water, which makes swimming and water aerobics good examples of non-weight-bearing cardio exercises.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As mentioned above, most healthcare providers will recommend these activities for individuals:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Recovering from an injury or surgery on a limb<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Suffering from joint pain due to old age or excess weight<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Individuals with limited mobility in their legs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dealing with conditions such as arthritis or osteoporosis<\/span><\/li>\n<\/ul>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-gender-16582?flow=2986&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Non_Weight_Bearing_Exercises\" target=\"_blank\" rel=\"noopener\">Start using our app <\/a>and watch the magic happen.<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Stay_In_Shape_When_Non-Weight_Bearing\"><\/span><strong>How To Stay In Shape When Non-Weight Bearing?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Doing non-weight-bearing exercises at home can feel frustrating.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Because the doctor said that you are not allowed to place any weight on one (or both) of the lower limbs, restricted movement can make you feel as though there are no exercises that you can engage in.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, this belief is not entirely true. You can still stay in shape and avoid further injury by exercising different parts of your body.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s how:<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Focus_On_Upper_Body_Strength\"><\/span><b>Focus On Upper Body Strength<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Your lower half might be out of commission for a while, but that doesn\u2019t mean you need to rest and forgo exercise until you completely heal.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Instead of leading a sedentary lifestyle during recovery, use this time to work on your upper body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to studies, increasing your <a href=\"https:\/\/betterme.world\/articles\/pull-up-alternative-no-bar\/\">upper body strength<\/a> is beneficial for your cardio-fitness health and athletic performance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In a 2023 study, researchers examined the effects of upper body training on aerobic fitness and found that doing this helps increase oxygen uptake and utilization in the muscles (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10045299\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Note that better oxygen uptake in the muscle leads to improved energy production and endurance, which makes you a better athlete.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In another study published in 2024, researchers found that peak upper body strength can improve sprinting, running, and jumping performance.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While researchers admitted that we need more data on the matter, they found that there was a positive link between (<\/span><a href=\"https:\/\/www.mdpi.com\/2075-4663\/12\/12\/357\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Strong upper body muscles and faster sprinting<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Strong core muscles and quick direction changes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Strong back muscles and better drop jumps<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">If you are an athlete, the above studies suggest that non-weight-bearing activities can improve your athletic performance, even without engaging the lower body.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you aren\u2019t an athlete, upper-body workouts can complement other exercises and also enhance your overall health and muscle strength.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-gender-16582?flow=2986&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Non_Weight_Bearing_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-73476 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-151-hybrid-calisthenics-routine-1024x640.png\" alt=\"Non Weight Bearing Exercises\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-151-hybrid-calisthenics-routine-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-151-hybrid-calisthenics-routine-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-151-hybrid-calisthenics-routine-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-151-hybrid-calisthenics-routine-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-151-hybrid-calisthenics-routine.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><br \/>\n<b><\/b><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Switch_Focus_To_Cardiovascular_Health\"><\/span><b>Switch Focus To Cardiovascular Health<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Staying in shape doesn\u2019t mean having big and strong muscles or a flatter stomach.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It means that often-overlooked things, such as your heart and lungs, are in excellent shape.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Cardio can become a forgotten aspect of fitness, especially for those who prioritize weightlifting. Non-weight-bearing workouts, such as swimming, aqua aerobics, and indoor cycling, are effective ways to improve your cardiovascular health.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember that better cardiovascular health means a reduced risk of heart disease and chronic illnesses, as well as improved heart and lung function, and better mental health and quality of life (<\/span><a href=\"https:\/\/www.nhlbi.nih.gov\/health\/heart\/physical-activity\/benefits\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><b><\/b><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Work_On_Your_Flexibility\"><\/span><b>Work On Your Flexibility<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Many people often forget this aspect of fitness. Research and experts, however, show that ignoring your fitness has more disadvantages than advantages.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Working on your flexibility when stuck to doing only non-weight-bearing exercises at home can help:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintain healthy joints and achieve a better range of motion.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improve lung and respiratory muscle function.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduce the risk of preeclampsia in women.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduce or manage joint pain.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improve the quality of life.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increase blood flow (<\/span><a href=\"https:\/\/ecampusontario.pressbooks.pub\/paramedicfitness\/chapter\/benefits-of-flexibility-and-stretching\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/sites.psu.edu\/kinescfw\/health-education\/exercise-articles\/the-importance-of-flexibility-and-mobility\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.researchgate.net\/publication\/377653878_The_benefits_of_static_stretching_on_health_a_systematic_review\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Yoga and Pilates are excellent examples of non-weight-bearing flexibility exercises that can help you maintain your shape while recovering from an injury. Check out this article for more effective <a href=\"https:\/\/betterme.world\/articles\/knee-recovery-workouts\/\">recovery workouts<\/a>.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/full-body-calisthenics-routine\/\">Full Body Calisthenics Routine For Beginners<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Benefits_Of_Non-Weight-Bearing_Exercises\"><\/span><strong>What Are The Benefits Of Non-Weight-Bearing Exercises?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li><strong>Reduced Stiffness<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Injury or surgery combined with difficulty in movement or reduced range of motion can increase stiffness in a joint or limb.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to research, joint and extremity stiffness not only reduces athletic performance but also increases the likelihood of injury and reduces your functional capabilities (<\/span><a href=\"https:\/\/www.sciencedirect.com\/topics\/pharmacology-toxicology-and-pharmaceutical-science\/joint-stiffness\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.researchgate.net\/publication\/266558265_Lower_Extremity_Stiffness_Effects_on_Performance_and_Injury_and_Implications_for_Training\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fortunately, research shows that non-impact activities can help reduce said stiffness in the affected area, which in turn helps improve physical function and quality of life.<\/span><\/p>\n<ul>\n<li><strong>Better Pain Management<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">As mentioned above, non-weight-bearing (NWB) exercises are primarily recommended for individuals who experience pain due to being overweight, a recent injury or surgery, or illnesses such as arthritis or osteoporosis. All of these factors can lead to pain in the lower limbs or joints.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Thankfully, research has shown that these gentle exercises can provide relief to those who suffer from pain. Studies have shown that compared to weight-bearing workouts, NWB exercises show greater benefits for pain management and relief (<\/span><a href=\"https:\/\/bmcmusculoskeletdisord.biomedcentral.com\/articles\/10.1186\/s12891-019-2662-5\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.researchgate.net\/publication\/276267542_Effects_of_non_weight_bearing_strength_training_for_knee_osteoarthritis\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-gender-16582?flow=2986&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Non_Weight_Bearing_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-73242 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-165-quad-calisthenics-1024x640.png\" alt=\"Non Weight Bearing Exercises\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-165-quad-calisthenics-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-165-quad-calisthenics-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-165-quad-calisthenics-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-165-quad-calisthenics-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-165-quad-calisthenics.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li><strong>Improved Flexibility &amp; Mobility<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">As we mentioned before, yoga and Pilates are some recommended NWB workouts that patients can do. Both of these workouts can improve flexibility and mobility (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8038747\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li><strong>Faster Recovery<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Working out helps improve blood flow and circulation, which in turn helps enhance the recovery of the injured tissues.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to an article by the University of Rochester Medical Center, better circulation not only supplies the muscles and tissues with fresh blood and oxygen, but it also effectively carries away the muscles\u2019 waste back to the kidneys.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">All this, in turn, helps boost recovery times, reduce soreness, and improve tissue health (<\/span><a href=\"https:\/\/www.urmc.rochester.edu\/MediaLibraries\/URMCMedia\/noyes\/migrated-media\/PT-Blog-April_1.pdf\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If your doctor or physical therapist has cleared you for them, some light-weight bearing exercises can be good for cardiovascular health and improved blood flow.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Check out our article on <a href=\"https:\/\/betterme.world\/articles\/bone-strengthening-activities\/\">bone-strengthening exercises<\/a> for workouts for stronger bones.<\/span><\/p>\n<ul>\n<li><strong>Improved Muscle Function And Strength<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Research shows that NWB exercise can help increase your muscular function and strength. Swimming, cycling, yoga, and Pilates are all examples of such exercises that can help with this benefit. While they may not be as effective as weight-bearing workouts, they are still beneficial and can help maintain your muscle strength, function, and endurance as you recover (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19480863\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Injury to your lower extremities, especially to the knee, can lead to weakness in the calves. Here are some <a href=\"https:\/\/betterme.world\/articles\/calf-strengthening-exercises\/\">calf-strengthening exercises<\/a> that you can add to your routine to help improve strength and endurance in this area.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-gender-16582?flow=2986&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Non_Weight_Bearing_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-72825 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/womens-calisthenics-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/womens-calisthenics-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/womens-calisthenics-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/womens-calisthenics-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/womens-calisthenics-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/womens-calisthenics.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Effective_Exercises_Are_Not_Weight-Bearing\"><\/span><strong>What Effective Exercises Are Not Weight-Bearing?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As mentioned previously, swimming and water aerobics, yoga, and indoor cycling are excellent and safe full-body NWB exercises that anyone can try.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some other safe body-part-specific non-weight-bearing activities<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Non-Weight-Bearing_Exercises_For_Legs\"><\/span><strong>Non-Weight-Bearing Exercises For Legs<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">These non-weight-bearing leg exercises target various muscles in your lower body, including the glutes, quadriceps, calves, and more.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Heel Slide<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your legs extended and your feet slightly apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slide the affected leg as close to your buttocks as you can.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for 5 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slide your heel back to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat up to 10 times.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">If both legs are affected, alternate legs for these movements and do 10 slides per leg.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A good tip when recovering from an injury is to do as many reps as possible with the weaker side, and then match this with the stronger side. This balance of reps is an ideal way to develop strength and bring the weaker side back to the level of the stronger side.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Clams (aka Clamshell) Exercise<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your right side, with your legs stacked and knees bent at a 45-degree angle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest your head on your right arm, and use your left arm to steady your frame on top. Ensure that you stack your hip bones on top of one another. The top hip should not rock backward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core muscles by pulling your belly button in and towards the spine. This engagement helps stabilize your spine and pelvis.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">After making sure that your feet are touching, raise your left knee as high as you can without shifting your hips or pelvis. Don\u2019t move your right leg off the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause, and then return your left leg to the starting position on the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the movement for 20 reps, then switch sides to lie on your left side. Do the same movement on this side.<\/span><\/li>\n<\/ol>\n<p><strong>When it comes to weight loss, progress is made by inches, not miles, so it&#8217;s much harder to track and a lot easier to give up. The BetterMe: Health Coaching app is your personal trainer, nutritionist, and support system all in one. Start using our app to <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-gender-16582?flow=2986&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Non_Weight_Bearing_Exercises\" target=\"_blank\" rel=\"noopener\">stay on track <\/a>and hold yourself accountable!<\/strong><\/p>\n<p style=\"text-align: center;\"><b>Static Quadriceps<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your legs extended.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tighten the quadriceps muscle by imagining you&#8217;re pushing your kneecap towards the floor. If this isn\u2019t working, you can also try pushing your knee down into the bed or floor, depending on where you are lying.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the contraction for 5-10 seconds, then relax.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this for 10-15 repetitions, then switch to the other leg.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Note that this exercise can also be done while standing or sitting. Select the mode that best suits your needs.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Side-Lying Abduction<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the clamshell position mentioned above.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Straighten the top leg while leaving the bottom leg bent.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift the top leg 20 to 30 cm in the air, hold, and then slowly lower back down.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you&#8217;re feeling up to it, add a challenge to the exercise by making small circles with the leg while it&#8217;s up in the air before lowering it back down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this 12 times on this leg before switching sides and following the above steps with the other leg.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-gender-16582?flow=2986&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Non_Weight_Bearing_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-72853 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/ready-15-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/ready-15-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/ready-15-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/ready-15-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/ready-15-1720x1075.png 1720w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Non-Weight_Bearing_Exercises_For_Ankles\"><\/span><strong>Non-Weight Bearing Exercises For Ankles<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: center;\"><b>Ankle Circles<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit or lie down in a comfortable position<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gently and slowly rotate your right ankle in a clockwise motion.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do this 10 times before switching to the other ankle.<\/span><\/li>\n<\/ol>\n<p><b>Tips to challenge yourself:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with small, tight circles and increase the circle diameter after every two reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Clockwise and anti-clockwise circles &#8211; Simply rotate the ankle in question in a circular motion, first clockwise, then counterclockwise.<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Ankle Up And Down<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by lying on your stomach on a comfortable surface with your knees bent at a right angle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly point your feet up and down as far as is comfortable. Do not force the ankle to go beyond a right angle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep pointing your feet up and down for as many reps as you find comfortable.<\/span><\/li>\n<\/ol>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/leg-calisthenics-exercises\/\">10 Calisthenics Leg Exercises for Strength, Explosive Power, and Mobility<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_A_Safe_Non-Weight-Bearing_Workout_To_Stay_Fit\"><\/span><strong>What Is A Safe Non-Weight-Bearing Workout To Stay Fit?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Water aerobics, yoga, Pilates, indoor cycling, and swimming are all good NWB activities that can help you stay fit while recovering and keeping weight off the injured limbs\/joints.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Gain_Muscles_Doing_Non-Weight-Bearing_Exercises\"><\/span><strong>Can You Gain Muscles Doing Non-Weight-Bearing Exercises?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, you can. As previously mentioned, researchers state that such workouts alone may be sufficient to improve function and muscle strength. However, for the best muscle gain results, it is best to combine weight-bearing workouts with NWB exercises.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, you should wait till your doctor clears you before starting a weight-bearing routine.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-gender-16582?flow=2986&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Non_Weight_Bearing_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-70070 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-19-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-19.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-19-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-19.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-19-1472x920.png 1472w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_Pilates_weight-bearing\"><\/span><strong>Is Pilates weight-bearing?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">While some sources claim that it is, a table from the National Center for Biotechnology Information classifies Pilates as a non-weight-bearing workout (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK45523\/table\/ch7.t7\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Are_squats_weight-bearing\"><\/span><strong>Are squats weight-bearing?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, squats are weight-bearing exercises. They use both gravity and your weight to create resistance. They are among some of the best bone-strengthening exercises.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_planking_weight-bearing\"><\/span><strong>Is planking weight-bearing?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, it is. You must hold your weight through your hands, wrists, and ankles.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_to_walk_non-weight-bearing\"><\/span><strong>How to walk non-weight-bearing?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Using crutches or a walker can help you take your weight off the injured leg.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-gender-16582?flow=2986&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Non_Weight_Bearing_Exercises\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/08\/calisthenics-men-squats.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">These non-weight-bearing exercises will help you stay safe while recovering and maintain some level of cardiovascular and muscular fitness even with limited mobility.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember not to push yourself past your limits and stop or modify your workout when faced with pain. As always, be sure to consult with your doctor to determine which workouts are safe for you, which you should approach with caution, and what to avoid until after the recovery period has ended.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Exercise is an essential part of everyday life. Unfortunately, due to injury, surgery, or certain medical conditions, you may find yourself sidelined and unable to work out as much as before, which can be frustrating. This limitation is where non-weight-bearing exercises come into play.\u00a0 Most health experts and physical therapists recommend these gentler workouts for [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":79756,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[50],"tags":[],"coauthors":[45],"class_list":["post-79755","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bodyweight-training"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Non-Weight-Bearing Exercise: What Are They, How To Do Them &amp; More - BetterMe<\/title>\n<meta name=\"description\" content=\"What are\u2605 NON WEIGHT BEARING EXERCISES \u27a4, and who do they benefit? Here are all the details about these exercises, their benefits, sample workouts, and more.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Non-Weight-Bearing Exercise: What Are They, How To Do Them &amp; More\" \/>\n<meta property=\"og:description\" content=\"What are\u2605 NON WEIGHT BEARING EXERCISES \u27a4, and who do they benefit? Here are all the details about these exercises, their benefits, sample workouts, and more.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/non-weight-bearing-exercises\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/BP-71-non-weight-bearing-exercises-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/non-weight-bearing-exercises\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/non-weight-bearing-exercises\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"Non-Weight-Bearing Exercise: What Are They, How To Do Them &#038; More\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/non-weight-bearing-exercises\/\"},\"wordCount\":2136,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/non-weight-bearing-exercises\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/BP-71-non-weight-bearing-exercises.png\",\"articleSection\":[\"Bodyweight Training\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Exercise is an essential part of everyday life. Unfortunately, due to injury, surgery, or certain medical conditions, you may find yourself sidelined and unable to work out as much as before, which can be frustrating.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This limitation is where non-weight-bearing exercises come into play.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Most health experts and physical therapists recommend these gentler workouts for individuals dealing with related challenges as a way to help them maintain their fitness journey and improve muscle strength without aggravating injuries or putting pressure on the joints.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">If your medical provider has recommended that you try non-weight-bearing exercises for weight loss or improved general health, and you\u2019re unsure where to start, read on to learn more about such workouts, their benefits, and more.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Are Simple Non-Weight-Bearing Exercises?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Some simple and accessible non-weight-bearing activities (also known as non-impact activities) include (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK45523\/table\/ch7.t7\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">):<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Swimming laps<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Indoor cycling<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Yoga<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Pilates<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Any stretching or flexibility exercises that do not involve forward-bending movements.<\/span><\/li>\\r\\n<\/ul>\\r\\n<a  ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/non-weight-bearing-exercises\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/non-weight-bearing-exercises\/\",\"name\":\"Non-Weight-Bearing Exercise: What Are They, How To Do Them & More - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/non-weight-bearing-exercises\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/non-weight-bearing-exercises\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/BP-71-non-weight-bearing-exercises.png\",\"description\":\"What are\u2605 NON WEIGHT BEARING EXERCISES \u27a4, and who do they benefit? 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