9 Low-Impact Exercises for People with Joint Problems 

Joint problems can be debilitating. It is not only painful, but it can also hinder your day-to-day functioning. While it is most common among older folks, it does not spare even the younger population. 

Anti-inflammatory drugs, steroids, pain relievers, and topical treatments are some of the most common approaches to managing joint problems. Alternatively, however, if you are looking for a natural option, a regular exercise routine is promising. 

Not all exercises can deliver the same benefits. Since you have joint problems, you must focus on those that do not put too much strain on your joints. Read on and find out what to include in your fitness regimen! 

The Best Low-Impact Exercises for Your Joints 

Regular exercise is one of the best ways to stay healthy and keep the joints in good condition. Nonetheless, people with joint problems must be cautious when choosing their preferred workout. Prioritize those with minimal impact, including the exercises below.  

1 – Walking 

From cardiovascular diseases to hypertension, walking is one of the best exercises. It is also highly recommended for people who have joint pain. It improves flexibility and bone health. 

Even at home, you can incorporate walking into your daily life. The best way to do so is to invest in a treadmill. If you enjoy walking and treadmill exercises but you’re worried about your joints, you should be using a treadmill like the Sole F63, which, according to this detailed review of one of the top treadmills, is super sturdy and offers extra cushioning for the joints.

2 – Swimming 

Water-based exercises are great for people suffering from joint problems. In one study involving patients with osteoarthritis, it has been concluded that swimming is an effective exercise for the reduction of joint pain and stiffness. It is also good for improving functional capacity and overall quality of life. 

A man swimming in the sea

3 – Stretching 

Aside from being an effective relief for joint and muscle pain, stretching also improves flexibility. It makes it easier for you to move without too much strain on your joints. Even when you are in bed, you can practice stretching the back, hips, and knees. The routine can differ from one person to another, which will depend on the specific joints that are affected. 

4 – Cycling 

Some might assume that cycling is bad for your knees because of the effort needed to pedal a bike. On the contrary, it is one of the best exercises for people with arthritis. It allows gentle bending and stretching of the knee joints. It is also effective for the strengthening of knee muscles. It is best if you can do it on a stationary bike, which will allow you to easily adjust intensity depending on what your body can handle. 

5 – Yoga 

With the meditative nature of yoga, it is not only a good physical exercise but also delivers an array of psychological benefits. It not only improves flexibility but also reduces tension in your joints. More importantly, it is a great way to relax. This will help in minimizing pain and anxiety. 

A woman wearing pink long-sleeved shirt doing a yoga pose

6 – Pilates 

If you want to form healthier lifestyle habits, incorporate Pilates into your routine. Through this low-impact exercise, you are activating core muscles that are important for flexibility and stability. It is also effective in lengthening your body, which can be an effective way to deal with soreness in the joints. Plus, it increases blood flow, which is important for successful pain management. 

7 – Tai Chi 

Another movement exercise that is gentle to your joints is tai chi. It is an ancient Chinese exercise that has been originally practiced for self-defense. It is especially helpful for people who have severe knee osteoarthritis. It also focuses on breathing, which reduces stress, and hence, is great for improving quality of life. 

8 – Elliptical Training 

Those who are suffering from joint stiffness and pain might want to consider investing in an elliptical trainer. It is good for people who have hip and knee arthritis. The presence of various resistance and speed settings will help you tailor your workout, depending on the level that your joints can handle. To ensure the best outcomes, make sure to have the right footwear, practice proper posture, and start slow until your body is used to your pace. 

9 – Strength Training 

Developing stronger muscles is crucial for people who have joint problems, minimizing strain when you are moving. Use weight machines and resistance bands. Experiment with them and find one that suits your physical capacity. Try to do strength training twice to thrice a week. If your joints become painful, try to switch up your routine and return to strength training once the pain settles. 


Young or old, joint problems are common for people of all ages. While you can resort to medications to alleviate pain, regular exercise will help manage your symptoms. Choose low-impact exercises that are easy on the joints, including those mentioned in this post. 

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