14 Low-Impact Exercises to Support Joint Health

Maintaining healthy joints is essential for movement and overall wellness. As you age, you may notice the natural wear and tear on your body. Fortunately, there are several strategies for maintaining joint health, including a nutritious diet and regular activity.

If you experience prolonged recovery times and pain after exercising, numerous fitness routines can help you stay active without fearing days of recovery.

Dawn, a certified fitness instructor, demonstrates some of her favorite low-impact exercises below.

Explore these 14 low-impact exercises that will help support your joints and reduce recovery time.

1Walking

Walking offers numerous health benefits, is suitable for beginners, and generally does not cause joint pain. You can enjoy a leisurely walk or increase the intensity with different speeds and incline levels. Whether you're outdoors or on a treadmill, walking keeps you active without extra recovery time.

2Hiking

Hiking is an excellent way to strengthen joints without risking damage.1 Start gently and progress at a pace that suits you. It's always best to begin with easier trails and work your way up as your body adapts to different intensity levels.

3Cycling

Cycling, whether outdoors or on a stationary bike, moves your legs, pumps your blood, and keeps your joints healthy without causing pain. Always start slowly and gradually increase your speed and distance.

4Rowing

For upper body strength, try rowing. This cardio machine also enhances lower body strength, improves posture, and burns calories.2 Choose a comfortable pace and enjoy the workout!

5Elliptical Training

Elliptical machines are ideal for beginners, simulating walking or running with minimal joint impact. Opt for machines with upper body attachments to maximize your workout.

6Strength Training

Not all strength training exercises are low-impact, but many are perfectly suitable. Consider squats, lunges, and planks to tone your body and strengthen your joints. Enhance muscle development and joint support by incorporating a supplement like L-carnitine into your routine.

7Swimming

Swimming provides a total-body workout with various strokes like the breaststroke and backstroke. It's enjoyable and includes activities like handstand contests and pool basketball to strengthen your joints.

8Dancing

Dancing, whether ballroom or Zumba, offers a fantastic workout that strengthens your body. It's enjoyable and perfect for those who typically dread exercise, providing joint-friendly benefits.

9Yoga

Yoga is low-impact and offers numerous benefits, including stress reduction, flexibility, and strength. For a gentler experience, avoid intense routines like hot yoga and power yoga.

10Pilates

Pilates strengthens your core and supports both joints and muscles. Available in various forms, it enhances strength and flexibility for people at all levels. Consult an instructor to find the best routine for you.

11Tai Chi

Tai Chi combines gentle movements with a meditative atmosphere to enhance flexibility, strength, and balance. Just 20 minutes a day can be effective. Find your center and move purposefully.

12Golf

Golf may be surprising, but it supports joint health through the motions of bending and swinging. Enhance the workout by walking the course instead of using a golf cart.

13Snowshoeing

Snowshoeing is an excellent winter activity that combats cabin fever. It burns extra calories due to snow resistance and builds strength while being gentle on your joints.

14Cross-country skiing

Cross-country skiing is a low-impact winter sport that keeps you on level ground, offering a significant workout and upper body benefits through the use of poles.

While enjoying these and other low-impact exercises, consider a combination formula supplement designed to boost your joint health. And remember: keep moving!

___________________________________________________________________________________________________________Sources

1. How Hiking is Good for Body and Mind. WebMD. https://www.webmd.com/fitness-exercise/features/hiking-body-mind

2. What are the Health Benefits of Rowing? Cleveland Clinic. https://health.clevelandclinic.org/what-are-the-health-benefits-of-rowing/

3. Dance Health Benefits. Victoria, Australia Dept. of Health. https://www.betterhealth.vic.gov.au/health/healthyliving/dance-health-benefits

4. Everything You Want to Know About Pilates. Cleveland Clinic. https://health.clevelandclinic.org/everything-you-want-to-know-about-pilates/