Best Low-Impact Exercises for Joint Pain

Many of us have woken up feeling stiff or experienced sore joints after a long day. Joint pain can make movement challenging, but staying active is crucial to any arthritis treatment plan*.

There are plenty of gentle activities that can keep you moving without putting too much strain on your knees, hips, or shoulders. These low-impact exercises not only help you improve joint pain.

Protect Your Joints While Staying Active

When your joints hurt, it might feel like the best thing to do is just rest all day. But resting too much can actually make your stiffness and pain worse. Instead, try doing some fun, low-impact activities like yoga or Tai Chi. These activities are great for keeping your joints flexible and helping you feel balanced and relaxed. According to the Center for Disease Control and Prevention, “Adults 65 or older need a mix of aerobic, muscle-strengthening, and balance activities each week”.†

Here are five low-impact activities that support your joints and help them move smoothly.

1. Yoga: Yoga goes beyond simple stretching. It’s a holistic practice that allows you to move your body while calming your mind. It enhances flexibility, strengthens the muscles surrounding your joints, and promotes better posture. You’ll discover that yoga can help reduce stress which can make physical pain feel more manageable. Best of all, yoga poses can be modified to suit individual needs, making it a good option for all fitness levels.
2. Tai Chi: Tai Chi is a gentle, flowing exercise that feels almost like a moving meditation. It helps improve balance, coordination, and flexibility, making it a great option for anyone with arthritis or joint pain. Studies have shown that Tai Chi can lower stress levels and improve overall well-being. You don’t need any special equipment to do Tai Chi; just wear comfortable clothing that’s easy to move around. 
3. Swimming: It’s a great way to stay active without putting too much stress on your joints. When you’re in the water, it supports your body, making it easier and less painful to move. This can be especially helpful if you have arthritis or other joint problems. Swimming can also strengthen your muscles and boost your blood flow, which helps reduce stiffness and pain. You can do gentle water aerobics or just float around; either way, spending some time in the pool is a fun and relaxing way to exercise. 
4. Walking: It is one of the easiest ways to stay active and it helps reduce joint pain. Walking doesn’t put a lot of pressure on your knees, hips, or ankles. It keeps your joints flexible and helps decrease stiffness and swelling. And it’s simple to do; just grab a good pair of shoes and head outside or just walk around your home. A short daily walk can make a big difference in how your joints feel.
5. Cycling: Riding your bike is another good way to stay active while being gentle on your joints. It helps strengthen the muscles around your joints, which can help reduce pain. It also improves your circulation, which can help ease stiffness. Whether you ride a stationary bike at home or enjoy biking around the neighborhood, cycling is a good way to keep your joints feeling their best.

Start Small

The key to success is to start slow and listen to your body. Just 5 to 10 minutes a day is helpful. Don’t push yourself too hard. It helps you find a routine that feels good, and allows your joints time to get stronger without the added stress. Over time, these activities can make a big difference in reducing your joint pain and help you feel better!

Talk to your doctor before starting any physical activity, as they may have recommendations for your personal needs.

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Sources: 
*https://www.arthritis.org/health-wellness/healthy-living/physical-activity/getting-started/exercise-and-strength-training-with-arthritis
†https://www.cdc.gov/arthritis/prevention/index.html

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