Joint Pain: Discovering the Many Types of Exercises that are Easy on the Joints
- T Benton
- Mar 7
- 7 min read
Updated: Apr 2
Joint pain can seriously limit your everyday life. It can make even simple tasks feel challenging and uncomfortable. Thankfully, engaging in the right types of exercise can help manage joint pain and boost your overall health. This post will explore various low-impact exercises that keep you active while being kind to your joints.
Joint Pain Causes and Help
Joint pain can stem from many sources, like arthritis, injuries, or everyday wear and tear that comes with age.
As a former runner, my knees were put through a lot. As I aged, I began to experience a great deal of knee pain. A double knee injury led to surgery, where it was discovered that I had severe osteoarthritis in both of my knees.
I was in a great deal of pain and unable to do many of the things I formerly did with ease. I stopped exercising due to the pain, and my health began to suffer.
For those dealing with discomfort, high-impact workouts are often overwhelming. Finding alternative exercises that help you stay active without straining your joints is essential.
Low-impact activities can improve cardiovascular health, strengthen muscles, and increase flexibility while safeguarding your joints.
You will find many helpful links for Low-Impact Exercises in the Links Section at the end of this article.
Remember: Always seek guidance from your healthcare provider before beginning any exercise program. For those experiencing pain, speaking with your doctor should be the first thing you do. It is essential to understand the underlying cause of your pain and work with your doctor to develop a plan for you to stay healthy.
Benefits of Low-Impact Exercises
Photo courtesy of SHVETS Production
Low-impact exercises are incredibly beneficial for individuals experiencing joint pain, as they minimize strain on the body while providing essential health benefits.
These exercises include swimming, cycling, walking, and yoga, which allow for movement without the jarring impacts that high-intensity workouts can impose on the joints. Research has consistently shown that engaging in regular low-impact physical activity can lead to significant improvements in various health metrics.
Low-impact exercises are easy on the joints. "Low-impact workouts are specific exercises that are gentle on the body. They allow a person to remain active without putting too much stress on their joints." (Knauf, 2024). When most people think of low-impact exercises, the first things to come to mind are walking, swimming, cycling, yoga, and Pilates.
Low-impact exercises can increase circulation, promote muscle strength, increase flexibility, improve endurance, improve stability and balance, aid mobility, and decrease joint stiffness.
By adopting a routine that includes these gentle yet effective forms of exercise, individuals can significantly improve their joint health and overall quality of life.
Low-Impact Exercises for Joint Health
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1. Swimming
Swimming is one of the top choices for those with joint pain. The water’s buoyancy supports your body, minimizing the stress on your joints. You can swim laps or join an aquatic therapy class. Not only does swimming enhance flexibility, but it also supports cardiovascular health and eases joint stiffness.
2. Cycling
Cycling outdoors or on a stationary bike is another excellent low-impact option. It promotes cardiovascular fitness while strengthening your leg muscles without putting too much pressure on your joints. The smooth pedaling motion is gentle on your knees, hips, and ankles, and you can easily adjust the intensity of this workout to match your needs.
Cycling is excellent for both experienced and beginner cyclists. "If you’re new to fitness or bouncing back from an injury or illness, you can cycle at a low intensity. As you get more fit, you can increase the intensity or continue to cycle at a chill pace. Studies have shown that even sedentary people reap the health benefits of cycling, so it can be a great introduction for exercise novices." (Cronkleton, 2023).
3. Yoga
Yoga includes a variety of stretches and poses that increase flexibility, strength, and balance, all of which support joint health. Gentle types of yoga like Hatha or Yin Yoga allow for a mindful practice focused on control and deep breathing.
Photo courtesy of Cliff Booth
Chair Yoga is an excellent option for older adults and those with joint pain. "Modifying the poses doesn’t make chair yoga less effective. Chair yoga merely makes the poses more approachable. The core elements remain intact. While it’s highly beneficial for the elderly or injured individuals, anyone seeking mindful movement and a low-impact exercise can benefit from chair-based practice". (Lopez, 2024).
Photo courtesy of Darina Belonogova
After my knee surgery, I struggled to do even simple workouts. Chair Yoga offered me a way to rebuild my health and regain my strength and flexibility after surgery. Here is an excellent article to get you started: https://yogaforsenior.com/chair-yoga-benefits-poses-and-tips-for-all-ages/
You will find many more Yoga and Chair Yoga resources at the end of this article.
4. Tai Chi
Tai Chi is a gentle martial art that emphasizes slow, flowing movements. Sparks (2023) states, "This gentle and low-impact practice focuses on slow, flowing movements and deep breathing techniques. It aims to enhance flexibility, strength, and balance while reducing the pain and stiffness arthritis causes."
Tai Chi encourages balance, coordination, and mindfulness, improves joint mobility, and reduces stress. Tai Chi is a very gentle exercise, making it ideal for those recovering from injury or those experiencing joint pain. Again, remember to always consult your doctor before beginning any new exercise program to develop the safest and most effective exercise program for your particular abilities and needs.
5. Strength Training with Resistance Bands
Resistance bands are an incredibly versatile and effective tool for strength training, offering a range of benefits that make them an excellent choice for individuals of all fitness levels.
One of the most significant advantages of using resistance bands is that they do not require heavy weights, which can often place undue stress on your joints, particularly for those recovering from an injury or having joint concerns.
The low-impact nature of resistance bands allows users to engage in strength training while minimizing the risk of joint pain or discomfort, making them accessible to a broader audience.
Resistance bands are available in various tension levels, ranging from light to heavy, allowing you to customize your workouts according to your strength and fitness goals. This adaptability means that whether you are a beginner just starting your fitness journey or an experienced athlete looking to enhance your training routine, there is a resistance band option that can meet your needs.
As someone who has recovered from knee surgery and deals with the pain of osteoarthritis daily, I can tell you that resistance bands have been a fantastic way for me to regain strength while taking it easy on my joints. For those with joint pain, here is an excellent Seated Resistance Band Training Video to help get you started: https://www.youtube.com/watch?v=Qxxw6u9sufM
Also, resistance bands can be seamlessly integrated into any workout routine, whether at home, in a gym, or while traveling, making resistance bands an incredibly convenient option. Look for some great videos to get you started in the Links Section at the end of this article.
Tips for Starting a Low-Impact Exercise Routine
If you are new to exercise or returning after a break due to joint pain, you must ease into your routine. Here are some straightforward tips:
Always Consult Your Doctor First: Check with your healthcare provider before starting a new exercise program. This ensures it’s safe based on your personal health situation.
Start Slow: Gradually build up the duration and intensity of your workouts. Pay close attention to your body and how it feels. Avoid pushing beyond your comfort zone.
Warm-Up and Cool-Down: A proper warm-up and cool-down help prepare your muscles and joints for activity and promote recovery afterward.
Stay Hydrated: Drinking enough water is crucial during exercise. Staying hydrated helps maintain joint lubrication and overall health.
Choose the Right Shoes: Wearing supportive shoes can reduce impact and enhance joint alignment during low-impact activities.
Staying Active with Confidence
Managing joint pain does not mean giving up on exercise. You can maintain an active lifestyle without discomfort by choosing low-impact options like swimming, cycling, yoga, Tai Chi, and resistance training.
Listen to your body, ease into your routine, and consult with healthcare professionals to find the best approach tailored for you.
Staying active through gentle movements and relaxing stretches will empower you toward better joint health and overall well-being. Let’s keep moving with confidence and comfort!
Here's to your Good Health! ❤️
T. Benton
Owner & Writer @blissful-health.org
Copyright © 2025 Blissful-Health.org. All Rights Reserved.
Low Impact Exercise Links:
https://www.npr.org/sections/health-shots/2024/05/20/1251561467/biking-knee-pain-longevity-arthritis
https://www.npr.org/sections/health-shots/2024/05/20/1251561467/biking-knee-pain-longevity-arthritis
Resistance Band Training Video Links:
Resources:
Cronkleton, E. (2023, May 30). Cycling benefits: 12 reasons cycling is good for you. Healthline. https://www.healthline.com/health/fitness-exercise/cycling-benefits#benefits
Knauf, S. (2024, April 10). Low impact workouts: The joint friendly way to exercise. Chiropractor. https://www.thejoint.com/2024/04/10/low-impact-workouts-the-joint-friendly-way-to-exercise
Lopez, R. (2024, November 12). Chair yoga: Legit or hype? here’s what you need to know. Is Chair Yoga Legit? Benefits, Effectiveness, and What to Expect. https://reverse.health/blog/chair-yoga-legit
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