Low-Impact Winter Workouts: Swimming, Aqua Aerobics, and Reformer Pilates

Winter can make it tempting to put exercise on pause. Darker mornings, cooler temperatures and a busy routine can all make it harder to stay consistent. For people managing joint pain, arthritis, an injury, or a return to movement after time away, high-impact training may not feel like the right place to start either.

The good news is that a low-impact winter workout can still help you build a regular movement routine without the high impact stress associated with activities such as running and jumping. Swimming, aqua aerobics and Reformer Pilates each offer a different way to work on fitness, strength, mobility and confidence at a pace that feels manageable.

At Perth HPC in Mount Claremont, you can access all three options in one location. Whether you prefer moving in the water, following an instructor-led class or learning controlled strength work in a studio, there is a practical way to keep moving through winter.

Important: If you have a medical condition, joint pain, arthritis, are recovering from surgery or have been advised to modify activity, speak with your doctor or physiotherapist before beginning a new exercise program. For injury-specific guidance, you can also consult Ascend Physio.

What does low-impact exercise mean?

Low-impact exercise is movement that places relatively little jarring force through the body when your feet or body make contact with a surface. It is different from “no effort” exercise: a low-impact workout can still raise your heart rate, challenge muscles and support coordination.

For many people, especially during winter, low-impact exercise can be a more comfortable alternative to high-impact training. It may be particularly appealing if you are:

• Returning to exercise after time off
• Looking for exercise for older adults that feels approachable
• Managing arthritis or ongoing joint discomfort
• Building confidence after an injury, surgery or physiotherapy treatment
• Seeking a beginner-friendly routine outside a traditional gym environment
• Looking for a more social way to stay active through winter

The Australian Government’s physical activity recommendations for older adults encourage regular movement and muscle-strengthening activity, while recognising that the right starting point will differ from person to person. The key is to choose an activity you can do safely and consistently.

A good workout during winter does not need to be intense to be worthwhile. The best routine is often the one that fits into your week, feels achievable and gives you a reason to return.

Low-impact options can help remove some common barriers:

• A more comfortable environment: Indoor facilities and heated pools can make winter exercise feel less dependent on the weather.
• A gradual starting point: You can begin with a shorter session and build up as your fitness and confidence improve.
• Support and structure: Classes provide an instructor, a planned session and a regular time in your diary.
• Less impact than running or jumping: Water-based exercise and controlled studio work may suit people who do not enjoy high-impact movement.
• A social reason to show up: Group exercise can make the experience feel more connected and less like another task to complete alone.

Swimming, aqua aerobics and Reformer Pilates are not lesser alternatives to standard gym training. They are distinct forms of exercise that can be used on their own or alongside gym-based strength work, depending on your goals and individual needs.

Swimming: a full-body, water-based exercise option

Swimming is a popular low-impact exercise because the water supports part of your body weight while you move. This can make it an appealing option for people who want cardiovascular exercise and full-body movement without the repetitive impact of land-based running.

At Perth HPC, you can explore the available pool facilities and check lane availability before you visit. Checking ahead can help you choose a time that suits your preferred pace and the type of session you have in mind.

Is swimming for joint pain right for you?

People often search for swimming for joint pain because water may feel more comfortable than hard ground. However, swimming is not automatically suitable for every injury, joint condition or stage of recovery. Stroke choice, technique, range of motion and session length all matter.

If you have arthritis, shoulder pain, recent surgery or a current injury, ask your doctor or physiotherapist what types of movement are appropriate for you. 

Getting started with swimming

You do not need to be an experienced swimmer to begin. If confidence or technique is the barrier, Perth HPC offers adult swimming lessons designed for adults who want to develop their skills. You can also explore the broader range of adult swimming options.

For a first session, keep it simple:

• Check lane availability before arriving.
• Choose a time when you will not feel rushed.
• Start with a short, easy swim or walking-based pool session if appropriate.
• Rest when needed rather than trying to match another swimmer’s pace.
• Use the session to build familiarity with the pool, not to prove anything.

For more context on the broader benefits of swimming, read Perth HPC’s article on why swimming is the best exercise for your body.

Aqua aerobics: supported, sociable movement in the water

Aqua aerobics combines water-based movement with the structure of a group fitness class. It is instructor-led, social and designed around exercises performed in the pool rather than laps.

For people looking for a low-impact workout for beginners, aqua aerobics can feel less intimidating than starting alone in a gym. You follow a planned class alongside other participants, with an instructor guiding the session.

Do you need to be a confident swimmer?

No. Aqua aerobics is not the same as swimming laps, and you do not need advanced swimming skills to participate. Still, it is important to check the class requirements and speak with the team before attending if you are unsure about water depth, your confidence in the pool or any health considerations.

Perth HPC’s Aqua Aerobics classes are a good option for people who enjoy the support of a class format and would like to move in the water without needing a technical swimming workout.

Why choose aqua aerobics in winter?

Aqua aerobics may suit you if you want:

• An instructor to guide the session
• A set class time to help establish a routine
• A more social form of water-based exercise
• Movement that does not involve running or jumping on a hard floor
• An option that feels accessible while you rebuild general fitness

For current sessions, use the live Group Fitness Class Timetable. Timetables can change, so checking before you go is the best way to confirm class times.

Reformer Pilates: controlled strength, mobility and stability

Reformer Pilates uses a specialised machine with springs and a moving carriage. Exercises are generally performed with controlled movements, and resistance can be adjusted to suit the activity and the participant.

It is often chosen by people who want to work on core strength, posture, flexibility, balance and general body awareness in a studio setting. Because sessions involve guided, deliberate movement rather than impact, it can be a useful low-impact exercise option for people who do not enjoy high-intensity training.

Is Reformer Pilates suitable for beginners?

You do not need previous Pilates experience to start. The most important step is to let the instructor know if you are new, have movement restrictions or are returning after time away. They can explain how to use the equipment and guide you through the session.

If you are recovering from an injury or surgery, do not assume that any Pilates class is automatically appropriate. Speak with your treating health professional first, and share any relevant advice with your instructor. Ascend Physio is also located within Perth HPC, which may be helpful if you need clinical guidance before returning to activity.

Explore Reformer Pilates classes at Perth HPC to see current details and trial options.

What to expect at your first Reformer class

Arrive a little early so you have time to meet the instructor and become familiar with the equipment. Wear comfortable clothing that lets you move easily, and bring a water bottle. Grip socks may be required; check the class information when booking so you can arrive prepared.

Start with the intention of learning the movements rather than doing everything perfectly. A steady, consistent approach is more useful than jumping straight into a challenging routine.

Which low-impact winter workout should you choose?

There is no single best choice for everyone. Your preference, confidence, health needs and goals all matter.

You can also combine them. For example, you may choose one Reformer Pilates class each week for controlled strength work, then add an aqua aerobics class or a relaxed swim on another day. Variety can make a winter routine more enjoyable while reducing the pressure to rely on one type of exercise.

How to start safely and stay consistent

When you are beginning or returning to exercise, progress matters more than intensity. Try these practical steps:

1. Talk to a health professional when needed. This is especially important for new or worsening pain, a recent procedure, injury rehabilitation, arthritis management or other medical considerations.
2. Choose one realistic session. Start with one class or pool visit per week rather than committing to a schedule that feels difficult to maintain.
3. Check the details before you go. Use the Group Fitness Class Timetable and lane availability tool to plan your visit.
4. Bring the basics. For water sessions, take swimwear, a towel, water bottle and anything you normally need for pool use. For Reformer Pilates, wear comfortable activewear and ensure you have grip socks as these are required from a safety and hygiene perspective. If you do not have grip socks, you can buy a pair from Perth HPC Gym Reception or the Customer Service Desk located near Lemon Tree Cafe. 
5. Build gradually. If a session leaves you overly fatigued or aggravates symptoms, seek advice and adjust your plan rather than pushing through.
6. Make it social. Invite a friend, attend a regular class time or choose a membership that supports a routine you enjoy.

For older adults seeking a supportive, ongoing fitness option, Perth HPC’s Gym for Seniors may be worth exploring. You can also compare gym membership options or consider personal training if individual guidance is a better fit.

Stay active this winter at Perth HPC

A low-impact winter workout can be a practical way to keep moving when high-impact exercise does not appeal or does not suit your current circumstances. Swimming offers a self-paced full-body session, aqua aerobics adds the support of a group class, and Reformer Pilates provides a controlled studio-based option for strength and mobility.

Looking for a low-impact way to stay active this winter? Book a Reformer Pilates trial class at Perth HPC.

Prefer to start in the water? View the current Aqua Aerobics class timetable. For another practical way to maintain momentum, see Perth HPC’s guide to building a winter training routine.

Frequently asked questions

Is low-impact exercise safe if I have arthritis, joint pain or I am recovering from injury?

It depends on your diagnosis, symptoms, treatment plan and the type of activity. Low-impact does not mean risk-free or suitable for every condition. Speak with your doctor or physiotherapist before starting or changing exercise, particularly after surgery, during injury rehabilitation or if pain is new or worsening.

Can I do aqua aerobics if I am not a confident swimmer?

Aqua aerobics is different from lap swimming, so advanced swimming skills are not usually required. Check the class details and speak with one of our friendly health and fitness team members  before attending if you are unsure about water depth, confidence or suitability.

What should I do if I have never tried Reformer Pilates?

Book a beginner-appropriate session or trial, arrive early and tell the instructor that it is your first class. Let them know about injuries, health considerations or movement restrictions. Follow their setup and technique guidance, and work at a pace that feels appropriate.

What should I bring to a swimming, aqua aerobics or Reformer Pilates class?

For pool activities, bring swimwear, a towel and water. For Reformer Pilates, wear comfortable activewear, grip socks and bring water. Check the specific class information before attending for any additional requirements.

Which is better: swimming, aqua aerobics or Reformer Pilates?

The best option depends on what you enjoy and what suits your needs. Swimming may suit people who want a self-paced water workout; aqua aerobics may suit those who prefer a group class; and Reformer Pilates may suit people seeking controlled strength and mobility work. A health professional can help you decide if you have a specific injury or condition.

Are Perth HPC pools and classes available in winter?

Pool lanes and group fitness sessions operate according to current schedules and availability. Check our lane availability and Group Fitness Class Timetable before visiting for the latest information.