What Is The Best Workout For Someone With Joint Problems?

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The Best Exercises for People With Achy Joints
Lower impact exercises are the best for people with achy joints simply because they're easier on your joints than higher impact varieties. Fortunately, there are a wide variety of options out there, so you'll be able to find several that appeal to you.
Range-of-Motion Exercises
These help to increase your flexibility, relieve stiffness and maintain normal joint movement, and should be done daily.

1. Yoga
2. Dance
3. Stretching

Stretching is particularly effective because it's known to give your joints a better range of motion, may slow the degeneration of your joints, and it helps to relieve pain.
To learn how to do the right type of stretching -- the kind that actually feel good while you do them (and after!) -- we highly recommend the Stretching Toward a Healthier Life DVD.
In the video, stretching expert Jacques Gauthier and his wife Dorothee Lavoie present 15 stretches that stretch all the key muscles groups throughout your entire body, and it only takes about 15-20 minutes per day total to do the complete stretching routine. Anyone who's suffering from pain should make the stretches in this video a priority.
Aerobic and Endurance Exercises
These can reduce inflammation in your joints and help control your weight. Strive to do these for 20 or 30 minutes, three times a week.

1. Walking
2. Bike riding
3. Elliptical machine
4. Swimming
5. Cross country ski machine

Strengthening Exercises
Strength training helps to keep your muscles strong, which will support and protect your joints. Do these every other day, but listen to your body. If your joints feel tired or painful, give yourself an extra day off.

Tips for Protecting Your Joints While You Exercise
To make sure your exercise routine is beneficial to your joints, you should take extra care to protect your joints while you exercise by:

• Putting a hot pack on the joints you'll be working out before you exercise (for about 20 minutes). This will help to relax your joints and relieve pain before you begin.
• Stretching or gently warming up your joints before your workout.
• Using gentle, gradual movements, not jerky ones, while you exercise.
• Taking a break if you notice pain (beyond your normal pain).
• Applying a cold pack to your joints (for 10-15 minutes) after you exercise to reduce any swelling or pain.

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TweetThere are certain exercises that arthritis sufferers may benefit from. Some exercises may be detrimental to this goal, so avoid jumping into an exercise routine that may do more harm than good. The point of exercise should be to provide joint pain relief and improve range of motion, not cause debilitating pain. A doctor, physical therapist or other health care provider should be consulted when designing an exercise program to make sure you're safe from harm. Arthritis brings with it a need to proceed with caution, but a need to exercise, nevertheless.

Exercise in itself is something we all need to do. Arthritis sufferers generally have enough on their plate just getting through the day-to-day pain they live with. Contrary to what may seem logical, exercise can actually help to relieve pain and increase mobility.

There are a few types of exercises that are popular in routines designed for those with arthritis. Some of these incorporate exercises geared toward aerobic fitness, increasing strength, and working on range of motion. Each if these functions work together to give an overall boost in health and joint pain relief. Aerobic exercise only requires a 20 to 30 minute commitment, most days of the week. If you are also working to improve your BMI and lose some weight, aerobic exercise is a good choice. A decrease in weight, if there is an excess, can go a long way in joint pain relief as pressure on joints like the knees and hips is decreased with each and every pound lost. Aerobic exercise can also increase heart health. Walking, swimming and even bike riding are some good exercise choices that will not be too harsh for arthritis sufferers. Try to keep your choice as low impact as possible while still getting your heart pumping.

Exercises like yoga and tai chi are great examples of arthritis-friendly exercises if they're done at least every other day. These can help sufferers to decrease their joint stiffness because they work on their normal ranges of motion. As people begin to do these types of exercise their joint pain and stiffness will decrease over time. Through continued sessions people can increase their range of movement. Strength training is another great option that's not just for potential Mr. or Miss Universe contestants.

Strength training helps to build muscle, which helps to increase the amount of protection your muscles provide for your joints. This doesn't mean that you need to work out until you look like you're running for a weightlifting title. Just by working your muscles every other day can give you positive results. If, however, your joints become more painful or if any swelling is noted, you should take an extra day off. One hour of exercise a day can bring arthritis sufferers a better quality of life. There are a multitude of exercise options available these days; if one type doesn't hold your interest, try something different. It can be fun and more rewarding to shake things up over time anyway. Hopefully, with daily exercise, joint pain relief can be yours.
Exercise is crucial if you have arthritis. But knowing just how much activity to do when you’re hurting can be tricky. Although mild muscle soreness after a workout is normal, sharp pain during or immediately after can signal injury.


Here's a bit of a guide for people with arthritis to work thru exercise pain~
If you have moderate to severe pain in a specific joint area before you work out:
Focus on a different area for a day or two – if your knees hurt, skip the lower-body strength training routine, and work your upper body instead. “Continuing to put pressure on a joint when it’s especially sore could contribute to joint damage, so it’s best to ease up for a while.”

If you have moderate to severe joint pain during exercise:
Stop immediately. “Most people with arthritis can work through mild pain safely. But if you’re experiencing a lot of pain while you exercise, even if you’re not doing a particularly joint-taxing workout, it may be a sign that you have inflammation in the joint, or even joint damage that requires treatment."

If you consistently have joint pain (not muscle pain) after exercise:
Switch to a workout that puts less pressure on your joints. “If you need an elaborate brace or have to pop ibuprofen constantly, it’s a pretty good sign that your activity is too hard on your joints.”

If you occasionally have moderate to severe joint pain the day after you work out:
Cut back on the intensity of your workout. “If you’re really sore the next day, you probably were exercising too hard or too long.” You should try taking a day off, then doing a shorter, less strenuous workout. If your pain still doesn’t let up, switch to a less intense form of exercise (such as trading your elliptical workout for water aerobics).


One of the biggest things is to Stay away from impact to the joints, and any bouncy ballistic movements. Swimming, water aerobics, biking are all good choices.

Do weight exercises that are multi joint.



Stay Strong~~!!!
IPL