Exercises to Improve Joint Health

April 15, 2021

Focusing on exercises that strengthen your joints is a great way to ensure your joints are strong and healthy for a long time. Weak joints can make it more likely that you’ll suffer from joint problems down the road, like pain, discomfort, swelling, and stiffness. To strengthen your joints, focus on low impact exercises. 

Before You Start

First thing’s first: before you start on an exercise regimen to improve your joint strength, talk to your doctor and make sure you choose exercises that are safe for your body. Then, make sure you’re wearing the right equipment. Wear braces if needed and invest in a good pair of supportive shoes. Take some time to do some light stretching and a warm-up before you begin your workout. If you aren’t used to exercising regularly, start slow to prevent an injury.

Body Weight Exercises

A great way to build strength, strengthen your joints, and increase joint flexibility is by using your body weight for exercise. 

Shoulders and Elbows 

To strengthen the joints and muscles in your elbows and shoulders, do pullups and pushups. Remember that if you are a beginner, you should take it slow. There are variations of each move to make it easier for you to acclimate to the move while you build strength. You can do assisted pullups and you can complete your pushups either on your knees or by standing up and pushing against the wall. 

Knees 

Squats are a great way to strengthen the joints in your knees, ankles, and hips. When doing a squat, mimic the motion of slowly sitting down into a chair. You can even place a chair behind you and lightly tap the chair with each rep. Remember that you should not overextend; keep your knees in line with your feet. 

Low Impact Exercises

If you are already experiencing weakness in your joints or stiffness and pain, low impact exercise is a great way to get in some good cardiovascular exercise without harming your joints. Doing so can increase mobility and build strength, too. The great thing about low impact exercise is that it can be done in a gym or outside of a gym. Swimming, cycling, and walking outside are very low impact on your joints. If you want to hit the gym, skip running on the treadmill and opt for the elliptical machine or stair climber instead. 

Flexibility 

It is important that you include stretching and flexibility training in your exercise regimen. Your joints crave a full range of motion, and you can provide them with that by stretching and working on your flexibility. Yoga and tai chi are great for this and they can also be a good workout on their own or good prep for a more intense exercise session, such as strength training. 

Are you wondering what kinds of exercises are safe for your body? Talk to us today to learn more!