Exercise That’s Easy On The Joints

Linsay Way Exercise, Joint, Hip, & Knee Pain 329 Comments , , , , , , , , ,

Low Impact ExerciseEveryone has heard the saying, “No pain, no gain.” The truth is, exercise shouldn’t hurt your body. Staying active is a way of life, and exercising is simply the means to an end. The ultimate goal is to maintain mobility for the duration of your life. Here are some simple exercise ideas that won’t strain your joints or overwork your muscles.

  1. Walk instead of run. Running puts a great deal of impact on our joints. Walking, however, is a low-impact way to get the same amount of exercise for your muscles without stressing out your joints. Step up your walking pace to give your heart a workout too. Brisk walking, or power-walking, gives your body a cardio workout without putting any stress on your joints.
  2. Yoga is another low-stress exercise. In fact, yoga is a great way to reduce stress and relax the body while you exercise. Stretch your muscles and improve your balance with yoga’s many poses and positions. Increase your flexibility and maintain proper tone, while protecting your joints from the pounding and crushing effects of other workouts. You can even build muscle mass and achieve strength enhancement from doing power yoga.
  3. Swimming is a great exercise that provides a joint-friendly workout. The buoyancy of the water holds your body in a weightless state while you exercise. Your muscle groups work together to give your body an overall workout, while your joints stay fluid and loose. Twenty or thirty minutes of swimming, three times per week is a great way to stay fit without causing any pain or discomfort.
  4. Would you rather compete in a low-impact sport? Try golf for a game of joint-friendly exercise. Golf involves plenty of walking, as long as you opt out of riding in a golf cart. Golfers also develop good upper-body fitness without sacrificing the health of their joints.
  5. Bowling is another great way to have fun while you exercise. Be sure to wear proper shoes, and choose a ball weight that is right for your stature. Hefting a 16-pound ball will cause your arm to complain later.

There are a myriad of other low-impact sports and activities to keep you active at any age. Shuffleboard and badminton are among the many games that provide plenty of gain without any pain. The main idea is to keep moving. Inactivity can be just as bad for your joints as over-activity!

About the author

Linsay Way

Dr. Linsay Way is a chiropractor in Milwaukee, WI. Recognized for her expertise in treating and training athletes in the Milwaukee, West Allis, Greenfield, Waukesha and New Berlin areas, Dr. Way's family practice is open to patients of all ages and conditions. Dr. Linsay loves helping her patients develop healthy habits through a lifestyle that embraces good nutrition, proper exercise and good spinal care.

329 Responses to Exercise That’s Easy On The Joints

  1. Alen Bruce

    Thanx Dr. Linsay for writing such a nice post and providing your help indirectly to people like us..

     
    • megan lol
       
    • Nancy I bestreviewofproducts

      I agree that this is such a helpful post, Dr. Linsay. Seldom do we see exercises that focuses on joint care. I am doing the first three (yoga, walking, swimming) and they definitely help. Easy to do exercises and the first two doesn’t cost a penny and can be done anytime, anywhere. It helps boost overall well-being while at the same time promote healthy body and healthy mind. Thanks for the other suggestions. These are must-tries!
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    • Shahriar Hossain

      This is Really great Blog i really like to Read this its all about the facts of great Information Thanks for sharing
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  2. Ema stone

    I was suffering from the problem of joint pain from past months. With the help of your post I am feeling relief now. Thanks 4 sharing such a nice post.

     
  3. Louise Lewis

    “Bowling is another great way to have fun while you exercise.” This is a sure thing for me. I love bowling so if I do I won’t feel the pressure.

     
  4. Fitness Guru

    Nice post you got here. I love to visit this blog, as i am working on fitness and working out more. Hope i will find more useful guide on your blog, thanks!

     
    • raghu

      yes. it is.. very important exercise tips and useful for the people who search online about how to lose weight fast.. Thanks for sharing …

       
  5. Donald Quixote@Salt Lake Orthopedic Clinic

    I will put in a plug for swimming. Really good exercise with very little stress on joints…unfortunately it burns much fewer calories than running so plan on spending a bit longer in the pool to stay fit.

     
  6. Jenny

    Nice post. i like the information shared and i am sure it is going to help many people including the elder people at my home. Many physiotherapists also recommend these exercises mainly for people suffering from joint issues. Physical therapy is another option which should be done if daily exercise cannot help you much. Keep on sharing your valuable knowledge.
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  7. SJ Scott

    I have been a runner for years, and have had my share of injuries, pain and downtime.

    IN the past few months I have started to do your #1 tip: Walking more than running, and I actually feel better than I ever had before.

    I still run “some” but I think that this is a great list and a wonderful resource for anyone starting to experience joint pain.

     
  8. sidou18

    I will put in a plug for swimming. Really good exercise with very little stress on joints…unfortunately it burns much fewer calories than running so plan on spending a bit longer in the pool to stay fit.

     
  9. Bob

    I agree with the Yoga – definitely helps with feeling great after your muscles get sore. Sometimes I feel we don’t do enough Yoga which causes those lower back issues (at least for me!)

     
  10. Alex

    I love the tips and idea you have shared in this article. I know many physiotherapists also recommend these exercises mainly for people suffering from joint issue. Looking forward to see more tips from you.

     
  11. Alan

    I have to say, you are absolutely right. The seed of “you must push your body to the limits for gains”, is implanted in our heads. We need to realize that we need to stay active and not live a sedentary life, but only to a certain point. Exercise to stay healthy, not to hurt your body. Thanks for the great article.

     
  12. Angelina

    These are indeed easy exercises for me! You’re absolutely right! Even though it is “no pain, no gain,” we still could gain something by doing these exercises. Thank you so much for this article!

     
  13. Kim Silverman

    Painful joints as a result of exercise can be discouraging as many feel that they must undergo pain in order to stay fit or lose weight. Theses are very easy to do exercises that do not strain your body as much but are still effective in terms of staying fit. I especially like swimming and taking walks as they have a way of working out your whole body without straining it.

     
  14. Jake

    Swimming is the best exercise, in my opinion. It burns just as many calories as running.

     
  15. Fit Advices

    Great tips about joints! I agree that exercise shouldn’t hurt your body. I think that swimming is the best choice.

     
  16. with weight loss

    I have been a runner for years, and have had my share of injuries, pain and downtime.

    IN the past few months I have started to do your #1 tip: Walking more than running, and I actually feel better than I ever had before.

    I still run “some” but I think that this is a great list and a wonderful resource for anyone starting to experience joint pain.

     
  17. Robert Wheeler

    I don’t think of exercise as a chore. I’m more into passive activities, light ones of course and good for the joints, such as gardening or simply cleaning my car. I do brisk walking around the village thrice a week and it really feels great. Thank you for sharing these tips and I will definitely try bowling soon. Cheers!

     
  18. benjamin

    Your exercise tips have helped me a lot. Thanks!

     
  19. Kevin

    Thank you for sharing these exercise tips, i always have problems with my right knee locking up if i do too much.

     
  20. Manuel Lopez

    my question is, how can you get the same amount of exercise by walking instead of running?, especially when is related to weight loss, seems like your body would not be getting the same amount of movement or intensity by only walking, im doing some research as im trying to write a blog for one of my classes, hope any of you guys can help

     
  21. langhorne pa orthopedics

    Many makes the mistake of pushing themselves too hard. But we have to remember, too much of a good thing can backfire and that applies to exercise as well. So don’t over-exercise. Try tai chi as I do. It’s very gentle and not strenuous but has been shown to have value in treating and preventing many health problems. I definitely think it could be the perfect activity for the rest of anyone’s life. Thanks for sharing this helpful article!

     
  22. Daniel

    Definitely suggest practicing hatha yoga. It has tremendous health benefits.

     
  23. Robin Coleman

    A hour of swimming is a lot easier on my joints.

     
  24. George

    I always thought running is far better then walking and had doubt about yoga but its true exercise can be more fun if it doesn’t hurt much thanks my doubts about walking is almost gone and im gonna try for yoga

     
  25. chern

    Hi everyone,

    Swimming would definitely be the best form of exercise. its a total body workout, upper and lower.

    Always start slow with the intensity and gradually build up your strength 😀

     
  26. Lourens

    I would highly reccomend walking instead of running. I used to play rugby and running formed a big part of the game. I feel the damage to my joints on a daily basis and walking definitely is the only exercise I can do pain free.

     
  27. Dr. Hyun Park

    Less stress more gain!! Yes I do agree that exercise is not a way of hurting once body just to stay fit and healthy.

     
  28. Sonya

    I’ve had a knee injury for years due to a work related accident. I try and avoid running or doing any exercise that jolts my joints..

    I find swimming is amazing for my knee BUT it is winter here and I don’t have a heated pool close by. Any suggestions? I might try yoga but if there is something similar to swimming(but without the cold water)?

    Thanks

     
  29. Miguel

    I have to say, swimming was one of the most difficult exercises I’ve done. 🙂

     
  30. jane

    Swimming is definitely the best exercise. Less stress on the muscles and more gain.
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  31. Harsh

    Certainly Yoga is extremely helpful. Lifting some weight about an year and a half ago, I suffered from herniated disk that kept me in bed for a whole month, and then with physio for two more months. Finally, I came across some Yoga exercises that worked wonders! I am now living a perfectly near normal life so long as I keep doing my Yoga on a almost daily basis.

    Thanks for a great article.
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  32. David San Agustin

    I always thought running was better than walking. Thank you Dr. Linsay for your knowledge. I believe swimming would work best for me, I hope it can help lose weight fast

     
  33. Han

    These exercise tips are very useful. I am not an athlete but swimming and walking are something I can do to maintain a good health. Have a great day!

     
  34. Danny Sparks

    Wow this is great! I have always had pain in some of my joints while working out and never knew there was something that I could do, except stopping altogether. I just recently added swimming to my workout routine because of the exact reasons you mentioned. It allows the fluids in my muscles and joints to stay loose. Thanks for all of the great information you provided in this article.

     
  35. Charlotte Johnson

    Swimming is very good exercise, it is my opinion…

     
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    Chiropractor address the underlying cause of pain disorders, headaches, low back pain and sports injuries by treating the cause, not covering the symptoms. Quite often, those painful conditions are linked to dysfunctional areas in the spine known as vertebral subluxations – where movement is restricted or spinal bones are misaligned. Chiropractors adjust vertebral subluxations and this often alleviates the pain.

     
  37. Abdullah

    Thank you for the information. Good to know the benefits of walking over running and subtle ways of achieving the required exercise.

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  38. Wayne Taylor

    Great post,

    For guys like me in their late 50’s where weight issues live you daily,noy only is a controlled calorie diet essential,but low stress joint exercise is vital.

    I have found from personal experience that a one hour daily BRISK walk is essential for lung capacity enhancement,boosting the metabolism and leg muscle regeneration
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  39. Heather Elton

    Excellent ! Thanks for sharing such a wonderful post.

     
  40. frank

    I would highly reccomend walking instead of running. I used to play rugby and running formed a big part of the game. I feel the damage to my joints on a daily basis and walking definitely is the only exercise I can do pain free.
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  41. Bryan Mallory

    I’ve got pretty fed up with the regular working out at the gym. Also noticed slight pains in my joints when bending/extending arms or legs throughout the day (without weights).

    I’ve read that joint degradation is an apparent result in the practice of weightlifting for long periods of time without taking any special joint medicine.

    At the same time I was offered a free swimming pool subscription at work and I’ve decided to go for it. The more I read and learned about swimming, the more I was excited about how it’s working on all your muscles, preventing any injuries and figuratively healing your body.

    So I’ve left the gym about a month ago (or more) and have been visiting pool for a week now (2 times per week). My joint pain is gone, I feel good doing something new in terms of exercise.

    I am a bit worried about the drawbacks of abandoning the gym. Or will swimming provide a pretty decent stress for my muscles to keep the shape or even improve it?

    Thanks.

     
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  43. pamala

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  44. Mike

    Great article. I totally agree, i don’t get why people think that the more you hurt your body, the better it will look. Working out and sports are all about doing it smart.
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  46. Andrea

    I think swimming and yoga are the best ways to exercise.It has a great balance. Swimming takes a lot of energy and yoga relaxes your body.

     
  47. Cindy Hoffman

    Hi there Linsay, I am one of those people who used to believe in the saying “no pain no gain”, “pain doesn’t exist” but I later realized that I was just hurting my body and doing the wrong thing. I agree with you, working out doesn’t have to be a painful process but a fun filled one that you do willingly. I now focus on functional fitness training and would advise everyone else to do so. After all, you always stay fit. Thanks for sharing.

    Cindy

     
  48. Heather Elton

    Great source of information. Thanks for sharing it and you did a good job.

     
  49. vashikaranastrologerguru

    Yes, I am agree with you that if you facing pain problem in your joints then you should try physical exercise eg. yoga and you can also use herbal solution to help you. Thanks for your guiding after following them i really feeling good and now i have no pain.
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  50. lovemantravashikaran

    As we all know that if we are doing exercise then we can get relaxation in our joint pains and it will really help us. and if you are following the guide of this blog then you will easily get comfort.
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  51. lovebackvashikaran

    If anyone is doing proper yoga then he can get relaxed from joint pain and this type of pain basically find in old age but after using proper exercise you can get success on it.

     
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  55. David clarke

    Fantastic tips,,
    Thanks for sharing with us. Well, I love swimming. You know swimming is the way to keep your body relaxes. Whenever I feel stress I always go to pool and swim. It gives me lot of energy and relaxation and activates my body to do more task.

     
  56. Arthur Hernandezz

    Hi Dr. Linsay,

    Thanks for sharing this valuable information.
    I have been suffering from joint pain from quite a long time and I think this is really gonna be helpful for me.
    I will certainly share this post with my friends as well.
    Looking forward to read more valuable stuff from your side.
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  57. Ahmed

    This article really very good and helpful. A lot of thanks for the author 🙂

     
  58. KennethHawkins

    Great post..

    I went for gastric surgery three months ago and now I need to start exercising once again this is some really good information which is shared above.

    Thanks
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  59. Above Ground Pool

    Swimming worked wonders for me, i ended up buying a pool for my yard, use it almost every day now.

     
  60. stefaniesmithus

    Good share..
    Yoga is the best part to remain fit and healthy, that is my personal experience 🙂

     
  61. Jane Warnold

    Hi Linsay

    You have a great job by sharing this useful information. I have always felt that I will never be able to loose my weight from walking but you have changed my thoughts.

    Swimming is one of the best way to remain fit and always make you feel more relax. It is the best way to remove stress and makes your mind more fresh.

    Thanks 🙂

     
  62. Donna C Delgado

    Thanks for your lovely tips!!

    Last year I have met with an accident and got injury at my back. Sometimes I still faced the instant pain.
    These exercises tips can help me out for my fitness.

    Cheers 🙂

     
  63. Juan Mrad

    Hey,

    Great tips!!
    To live a healthy life includes exercises with other organizational skills.

    The ultimate goal is to maintain mobility for the duration of your life.

    You have mentioned really simple exercise ideas that won’t strain any joints or overwork muscles.

    Thank You!!
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  64. Positive Energy

    Great post! I agree that Running stress on your knees. I hope that one day we will all be healthy enough to move forward in life.

     
  65. Sylvia

    Great and easy tips..!! I like your first one tip.. walking is a very potent form of exercise that we should walk instead of run..because Walking provides a kick-start to weight loss.Walking is exercise that strengthens and revitalized your heart and body. Walking regularly improves your mood and mental well-being.

    thanxcc for posting…must say keep posting..:)

     
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  68. valerie

    Excellent article!Great and easy tips..
    I do Swimming and that is a very good exercise.
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    This article is really great. Swimming is really very difficult, but it is very good workout for our body. I was very scared to do this but now after these tips i love to walk, swim and i start do many more things. Thanks to share this article with us. 🙂

     
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    Nice post. It is healthy and no pain at all i wish to practice some.Thanks Dr linsay

     
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