8 Joint Pain Exercises: How To Keep Your Joints Healthy

Joint pain is a common cause of discomfort, but there are ways to alleviate this with these 8 joint-friendly exercises.

The “how to protect your joints” is a guide that provides 8 joint pain exercises. The article also includes information on how to keep your joints healthy.


Rheumatoid arthritis is a painful, persistent illness that causes joint inflammation. It may be tough to get up and perform the activities you like because of the irritation. 

Those who suffer from rheumatoid arthritis are aware that there is no cure. There are, however, certain things you may do to control your pain and stiffness. Making sure to exercise for discomfort is one example.

Exercise may help you manage arthritis pain, and if you have a family history of arthritis, you may be able to learn how to avoid it.

Is Exercise Effective in Treating Arthritis Pain?

While there is no cure for arthritis, exercise may help people of all ages and conditions. Exercise for joint discomfort, on the other hand, may be very beneficial[1] for persons suffering from arthritis.

Exercising may be beneficial if you’re looking for ways to avoid arthritis. Exercising helps you restore mobility by strengthening the muscles surrounding your joints. 


Exercising for joint pain relieves some of the strain on your joints. It also aids in weight loss, since decreasing weight may assist relieve strain on your joints. It’s important to remember that there are additional advantages to exercising on a regular basis. Exercise makes you feel more energized throughout the day and may improve your sleep quality. Exercises for arthritis in the knees might also help you feel better and increase your mobility. There are a few things to keep in mind if you’re seeking for arthritis workouts to assist you manage your pain and stiffness. The first is to make sure you’re practicing low-impact workouts rather than high-impact ones, since high-impact activities might harm your joints. Before beginning any arthritic workouts, consult with your doctor or rheumatologist. They will be able to assist you in determining whether or not these activities will be useful to you, as well as directing you to what they believe will be beneficial. Remember to stop and try something different if any of these exercises harm you. Muscle discomfort exercise should be beneficial, not detrimental.

Best Arthritis Exercises

1. Take a walk

Walking is a terrific low-impact activity for getting your heart rate up, strengthening your leg muscles, and alternating pressure from one leg to the other, making it a perfect workout for joint discomfort. Walking also strengthens your bones and improves your range of motion.

To get all of the physical advantages of walking, most experts suggest walking three to five times each week at a moderate to brisk pace. Start with 10-minute walks and gradually increase your duration until you can go for 30-minute sessions. You should walk 150 minutes each week at the very least. One of the finest arthritic exercises for seniors is walking.


2. Water Exercises

This is the sort of workout that is great for folks who have a lot of joint discomfort. Water enables you to move freely while completely avoiding collision. It improves your range of motion while also strengthening your muscles. They’re especially beneficial for elders with arthritis.

There are a variety of water exercises to choose from. If you’re in a pool, you can take a quick stroll from one end to the other. This is one of the finest exercises for knee arthritis. Another thing you may do is go for a swim.

Warm water may assist to relieve joint discomfort, so check for heated pools. 

Aquatic treatment has been demonstrated to be useful for a variety of conditions, including Parkinson’s disease, in studies. 

3. Yoga

Yoga is an excellent approach to develop joint range of motion and strength, making it an excellent workout for joint discomfort. Slow and gentle stretching is an excellent technique for those with chronic joint pain to exercise.

If you want to start yoga, you should seek for a qualified yoga teacher. Hot yoga and Vinyasa yoga are two of the most “intense” types of yoga to avoid. Instead, seek for teachers that have worked with people who have chronic pain and can give you with arthritic exercises.

In addition, some yoga studios will provide customized lessons for persons who are suffering from joint discomfort. Yoga is a fantastic workout for back pain since it focuses on stretching.


4. Taijiquan

Another approach to enhance your range of motion is to move your joints gently. It’s also beneficial for individuals searching for additional low-impact arthritic workouts. If you can locate a sun-style Tai Chi teacher, this sort of Tai Chi attempts to increase your general mobility by using slower motions.

If you’re new to Tai Chi, keep in mind that you shouldn’t do this sort of exercise for muscular discomfort for longer than you can walk. This will save your joints from being overworked and enable you to increase your strength more efficiently.

Tai Chi is also an excellent back-pain-relieving workout.

Hand Stretches No. 5

Arthritis of the hand is one of the most painful kinds of arthritis. We use our hands for so many activities every day, and when they are in chronic discomfort, it may be difficult to accomplish the things we like. As a result, it’s important to locate exercises for arthritis in the hands.

Hand stretches can assist if your arthritis in your hands is severe. Begin by extending your fingers as far as they will go, then squeezing them together into a fist. Make the same motion a couple times more. Another workout for joint discomfort that works well in the water is this one. A stress ball is another option.

6. Elliptical Workouts

For persons who are at a higher level of training and have strong endurance, this is a wonderful workout for muscular discomfort. Because ellipticals have a mild impact, you may increase your strength and mobility without putting too much stress on your joints.

But keep in mind that this is not a beginner’s game. The elliptical machine may be the appropriate equipment for you if you’re ready for more advanced exercises. Begin with a lesser height and resistance then progressively increase as you gain strength. It’s one of the finest workouts for arthritis in the knees since it gets your legs working while being low-impact.

7. Chair Supports

Chair stands may seem to be too simple and ineffectual to be one of the greatest exercises for arthritis, but they are ideal for those who want to increase muscle and strength in their legs. They are, nevertheless, ideal for folks who are just starting out with exercise.

Begin by sitting on a chair to execute this pain-relieving exercise. As you usually would, get up and then gently sit back down, being alert and aware of your body as you do so. Find a chair that is lower to the ground if you want to test yourself even more.

Pilates is number eight on the list.

Pilates is one of the finest workouts for arthritis since it can be done at different degrees of difficulty. They’re also great since they concentrate on your mind and mental awareness of your body as well as your body.

There are several online Pilates routines available at various degrees of difficulty. Some Pilates routines are particularly developed for those who suffer from arthritis or other forms of chronic pain. The bridge is one kind of pain-relieving exercise that you might attempt.

Lay on your back with your legs bent and arms at your sides. Inhale through your nose, then elevate your pelvis without arching your back as you exhale through your mouth. This is an excellent back-pain workout. 

Pilates is a fantastic workout for muscular pain since it targets so many muscles in your body.


Most Commonly Asked Questions

What are some effective arthritis exercises?

Exercises that enable you to enhance your range of motion while simultaneously gaining strength are the greatest for arthritis.

Look for appropriate exercises for arthritis in knees if you suffer from particular sorts of pain, such as knee discomfort. Walking, water exercises, or elliptical workouts are all options.

Tai Chi, yoga, and Pilates are all excellent back-pain-relieving exercises. If you’re a senior, the greatest thing you can do is hunt for arthritic exercises for seniors.

Is it true that stretching exercises may help with arthritis?

Stretching exercises are beneficial to arthritis sufferers. They are beneficial to anybody seeking back pain relief via exercising.

Stretching may help you increase your range of motion, which is crucial for those with arthritis. Stretching is one of the greatest arthritis exercises for seniors since it is low impact.

Muscles relax and contract as a result of stretching. Stretching is a wonderful workout for muscular soreness because of this.

What are some excellent workouts for knee arthritis?

Knee arthritis may be especially tough to manage since it makes walking difficult. Finding excellent workouts for arthritis in the knees helps your mobility tremendously.

Walking, elliptical workouts, and water workouts are all excellent activities for arthritis in the knees. These are easy yet effective ways to flex your joints.

Additionally, spend some time studying the best exercises for knee discomfort and seeking advice from your physician. Therapists may also provide you with helpful suggestions.

If you suffer from back discomfort, health care specialists may be able to assist you in finding a suitable workout.

Finally, if you are a senior, you should see your doctor or rheumatologist for further information on the best arthritis exercises for seniors. Is exercise beneficial to arthritis sufferers?

One of the most effective strategies to manage your arthritis is to exercise. Exercising assists you to strengthen your muscles and bones, which means your joints will be less stressed.

If you’re wondering how to avoid arthritis, you should know that exercising may help. Even if you aren’t presently suffering from arthritic pain, if others in your family do, you may be more susceptible to it. Exercising may help you avoid problems in the future.

Exercise for muscular pain might help you restore mobility if you’re already suffering from chronic pain.

Are there any supplements that may help with arthritis?

Yes, however it varies each supplement. Relief Factor reviews indicate that a supplement such as Relief Factor might assist you in regaining mobility.

Combining supplements like Relief Factor with pain-relieving activity will help you manage your pain even better.

Supplements might be beneficial to individuals who want to learn how to avoid arthritis.



Exercise is one of the finest things to do if you have chronic arthritis or are looking for ways to avoid arthritis.

Because everyone’s arthritis affects them differently, finding the correct workout for muscular pain might be difficult. However, experimenting, trying new things, and chatting with your doctor may all help you discover the ideal activities for you.

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The “exercise for joint pain in old age” is a guide to 8 joint pain exercises that can help keep your joints healthy. The author of the article, has been experiencing chronic joint pain since she was 13 years old. She managed to find relief by doing these 8 exercises.

Frequently Asked Questions

How do I make my joints stronger?

A: There are a few ways to do this. You can either exercise your joints before playing, such as yoga or Pilates; you could also use props like dumbbells and resistance bands in order to strengthen them for the game.

What foods lubricate your joints?

There are many different foods that can help lubricate your joints, including the following: oatmeal, coconut oil, avocado.

How can I stop joint pain with age?

A: It is highly unlikely that joint pain with age will be due to the joints themselves. More likely, its a sign of something like arthritis or bursitis and the best way to ease this would be through stretching exercises on both sides of your body; specifically, yoga stretches such as psoas stretch.

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