9 Joint-Friendly Exercises to Get You Moving


Low-Impact Aerobics

Engaging in activities like walking, swimming, or cycling provides cardiovascular benefits without putting excessive strain on your joints, helping to alleviate joint pain.


Range of Motion Exercises

Gentle movements that take your joints through their full range of motion help maintain flexibility and reduce stiffness. Examples include shoulder circles, wrist rotations, and ankle pumps.


Tai Chi

This ancient practice combines slow, flowing movements with deep breathing, promoting balance, flexibility, and muscle strength while easing joint discomfort.



Yoga incorporates poses that enhance flexibility, strength, and relaxation. Many poses can be modified to accommodate joint pain, making it a suitable option for those seeking relief.


Water Aerobics

Exercising in water reduces impact on joints while providing resistance for muscle strengthening. Water aerobics classes or simply swimming can offer joint pain relief.


Resistance Training

Using resistance bands or light weights under the guidance of a professional can help build muscle around joints, providing added support and reducing discomfort.



This exercise method emphasizes core strength, stability, and flexibility, which can contribute to better joint health and reduced pain.


Stationary Cycling

Using a stationary bike allows you to get a good cardiovascular workout while minimizing stress on weight-bearing joints like the knees.


Stretching Routine

Regular stretching enhances joint flexibility and helps alleviate tension. Focus on major muscle groups and specific joints for comprehensive relief.