When your joints ache or feel stiff, the last thing you might want to do is move. But gentle movement is one of the best ways to ease pain, protect your joints and keep your body strong.
“Low-impact exercises help you stay mobile without putting too much strain on your joints,” said Michael Piccirillo, a physical therapist with Banner Physical Therapy. “These exercises reduce wear and tear and help keep you independent as you age.”
The key is to choose joint-friendly exercises that are gentle on your body but still effective. Here are five low-impact workouts that can help you move with more comfort and confidence.
1. Step into a walking routine
Walking is one of the easiest and safest forms of exercise. It’s a weight-bearing exercise that helps strengthen bones and muscles while still being gentle on your joints.
“Begin with short durations – five to 10 minutes – on flat, even surfaces,” Piccirillo said. “From there, you can increase the time each week as your body adjusts.”
Tips to protect your joints:
- Wear supportive shoes with good arch support and cushioning.
- Avoid steep hills and uneven sidewalks in the beginning.
- Walk with a friend or listen to music to stay motivated.
[Read on to learn more ways to walk your way to better health.]
2. Splash into water workouts
Water-based exercise is one of the most joint-friendly workouts available. Swimming laps or taking a water aerobics class lets you move your body without putting stress on your joints.
“Aquatic therapy allows for a reduction of stress from gravity,” Piccirillo said. “This means less friction or impact on a painful joint. Plus, the resistance from the water can be useful and less painful compared to weights.”
Benefits of water workouts:
- Reduces joint pressure while supporting full-body movement
- Improves cardiovascular fitness and strength
- Great for arthritis, joint stiffness or recovering from injury
Try swimming, walking laps in the shallow end or joining a water aerobics class. A warm water pool can also help soothe sore joints.
3. Pedal your way to joint health
Whether you prefer a stationary bike or riding outdoors, cycling is a low-impact way to stay active. Both provide the same benefits and are gentle on the knees, hips and ankles, while still offering a great cardio workout.
“Cycling keeps your legs strong and joints moving without pounding your body like running does,” Piccirillo said.
Tips for safe cycling:
- Adjust your bike setup to reduce strain on joints. “Make sure your seat and handlebars are at an appropriate, comfortable height and use a safe resistance that is pain-free but still challenging,” Piccirillo said.
- Begin with flat routes or low resistance indoors.
- Begin with short sessions – five to 10 minutes – and build from there.
4. Stretch and strengthen with gentle yoga
You don’t need to twist yourself into a pretzel to feel the benefits. Yoga and stretching are safe and welcoming. They improve flexibility, balance and joint mobility. They’re especially helpful if you experience stiffness or discomfort.
“Chair yoga is a great way for someone with joint pain to participate in exercise through low-impact movement,” Piccirillo said. “Tai Chi is another great option. It focuses on balance, strength and flexibility with gentle routines.”
The benefits of yoga and stretching:
- Increases the range of motion in stiff joints
- Helps reduce stress and tension
- Builds strength and improves posture
Look for beginner classes or online routines designed for people with arthritis or joint pain. Use props like blocks, straps or chairs to stay safe and supported. Many yoga poses can be adapted to protect sore and stiff joints.
5. Build strength with joint-friendly moves
Strength training helps you build the muscle needed to support and stabilize your joints. But it doesn’t have to involve heavy weights or high impact moves.
Using resistance bands or light dumbbells can be an effective and joint-friendly approach. Focus on slow, controlled movements to stay safe.
Why strength training matters:
- Builds muscle that protects your joints
- Improves balance and prevents falls
- Helps with everyday activities like climbing stairs or lifting groceries
Work with a physical therapist or trainer to make sure your form is correct, and don’t be afraid to start with bodyweight exercises or chair-supported movements.
How to exercise safely with joint pain
If you’re new to working out or returning from a break, go easy on yourself. The goal is to move more, not to push through pain.
“You are the expert in your body,” Piccirillo said. “Listen to your body and limit activities or positions that are aggravating. Start small to avoid overdoing it and stay motivated.”
Safety tips:
- Warm up before and stretch after your workout.
- Avoid high-impact activities that jar the joints. Repetitive movements or high-impact activities, such as running or jumping, can stress your joints.
- Rest when needed and mix up your routine to avoid overuse.
- Talk to your health care provider or a physical therapist if you’re unsure where to start.
With time and consistency, low-impact exercise can help you move more freely and feel better overall.
Ready to move more comfortably?
You don’t have to avoid movement because of joint pain. In fact, the right kind of exercise can help you feel better, stay stronger and protect your joints in the long run.
“Start small, stay consistent and choose exercises that feel good for your body,” Piccirillo said.
If you’re wondering how your joints are holding up, start with this quick joint health quiz. It can help you identify signs of wear and tear and determine your next steps.
Then, speak with a Banner Health specialist about creating an exercise plan that supports your joints and fits your lifestyle. Together, you can make a safe and supportive routine that helps you stay active and independent on your terms.
