Stay Active & Pain-Free: Low-Impact Exercises to Relieve Arthritis

Imagine a world where achy joints and stiff muscles no longer hold you back from enjoying life fully. A world where you can move freely – without pain and rigidity plaguing your joints. While this might seem like a dream, the truth is that you have the power to make it a reality. The key lies in staying active and incorporating low-impact exercises into your daily routine. These exercises not only help relieve arthritis symptoms but also improve your overall health and well-being. In this article, I’ll share the benefits of low-impact exercises and the best options for staying active and pain-free, even with arthritis.

I’ve included a video of the workout, too.

Overcoming Arthritis Pain: A Guide for Active Adults Over 50

Arthritis is a term that encompasses over 100 different conditions affecting the joints. The most common types are osteoarthritis, caused by wear and tear on the joints, and rheumatoid arthritis, an autoimmune disorder that causes inflammation in the joints.

Symptoms of arthritis include joint pain, stiffness, swelling, and reduced range of motion.

If you’re one of the millions of people living with arthritis, you know that joint pain and stiffness can make it challenging to stay active. However, regular exercise is crucial for managing arthritis symptoms and maintaining overall health.

The good news is that low-impact exercises can help you stay active and pain-free, even with arthritis.

A study published in the journal Biomolecules in 2023 explored the effect of low-intensity physical exercise (PE) when applied in the pre-arthritic stage in collagen-induced arthritis (CIA) in mice.

The researchers found that low-intensity PE reduced the severity of clinical and histological arthritis and down-expressed rheumatoid arthritis-related genes and signaling pathways in the joints, suggesting a beneficial effect.

Another systematic review and meta-analysis published in BMC Sports Science, Medicine, and Rehabilitation in 2022 concluded that aerobic exercise has a beneficial effect on the functional capacity, pain, and aerobic exercise capacity of rheumatoid arthritis patients and exerts no adverse events.

Two mature, fit friends doing pain-free low-impact exercises to relieve arthritis symptoms.

While it may seem counterintuitive to exercise when your joints are hurting, regular physical activity can actually help relieve arthritis symptoms. Here’s how:

Improves joint flexibility and range of motion
Strengthens muscles around the joints, providing better support
Reduces joint pain and stiffness by lubricating the joints
Boosts energy levels and mood by releasing endorphins
Helps maintain a healthy weight, reducing stress on the joints.

Low-impact exercises provide some of the best options for relieving arthritis symptoms.

Low-Impact, Joint-Friendly Exercises for Weight Loss Over 50

Now that you know the benefits of exercise for arthritis, let’s explore some of the categories of low-impact options.

I’m also providing you with specific, individual exercises – including a video – that will likely prove helpful. These exercises can be done anywhere – at home, at the gym, or at your local neighborhood park.

The Daily Walk

Walking is a simple, low-impact exercise that’s gentle on the joints. It can be done anywhere, and you can gradually increase the duration and speed as your fitness improves. Aim for 30 minutes of walking per day, even if you break it up into shorter sessions.

Get Wet

Exercising in water is an excellent option for people with arthritis because the buoyancy of the water reduces stress on the joints. Swimming or water aerobics can improve cardiovascular health, build muscle strength, and increase flexibility. Many community centers and gyms offer water exercise classes specifically for people with arthritis.

Spin Those Wheels

Cycling, either on a stationary bike or a recumbent bike, is another low-impact exercise that’s easy on the knees and hips. They even make new standing outdoor bikes (I have one called Elliptigo, and I love it). It’s a great way to improve cardiovascular fitness. Start with shorter rides and gradually increase the duration and intensity.

Mind-Body Practices

Yoga, Tai Chi, and Pilates are all integrative health practices that are considered gentler. They improve flexibility, balance, and strength with very little impact. They also reduce stress and improve mood. Look for classes specifically designed for people with arthritis or beginner-level classes.

Two mature, fit friends doing Tai Chi in the park to relieve arthritis symptoms.

The foundation for improved fitness begins with a better mind/body connection, and I’ve rarely found anything better than yoga, tai chi, and Pilates for that.

“Not exercising at all can have detrimental effects on your arthritis and your health.”
– Dr. Chad Deal / Cleveland Clinic

Flex Your Muscles

Strength Training is helpful because the more capable your muscles are, the more they can unburden the loads your joints have been carrying. Use resistance bands or light weights to perform exercises that target the muscles around the affected joints. Avoid high-impact exercises like jumping or plyometrics (at least in the beginning).

Remember, building muscle strength is important for supporting the joints and reducing pain. The more muscle tone you have, the higher your resting metabolic rate – and that means you burn more calories even while at rest. That, in turn, results in lower body fat, which unburdens your joints even further!

8 Specific Low-Impact Moves to Reduce Arthritis and Body Fat

Incorporating these easy, equipment-free exercises into your daily routine can also help alleviate arthritis symptoms and promote weight loss.

Remember to listen to your body and modify the movements as needed.

Squat: Stand with your feet shoulder-width apart, then slowly lower your body as if you’re sitting back in a chair. Keep your chest up and your weight in your heels. Push back up to standing. Repeat 10-15 times.
Bridge: Lie on your back with your knees bent and feet flat on the floor. Lift your hips off the ground, squeezing your glutes, until your body forms a straight line from your knees to your shoulders. Hold for 5-10 seconds, then lower back down. Repeat 10-15 times.
Bird Dog: Start on your hands and knees, with your hands under your shoulders and knees under your hips. Extend your right arm forward and your left leg back, keeping your back flat and your core engaged. Hold for 5-10 seconds, then return to the starting position. Repeat on the opposite side. Perform 5-10 repetitions on each side.
Leg Lift: Lie on your back with your legs straight. Slowly lift one leg up towards the ceiling, keeping it as straight as possible. Hold for 5-10 seconds, then lower it back down. Repeat on the opposite leg. Perform 10-15 repetitions on each leg.
Wall Push-Up: Stand facing a wall, with your hands placed shoulder-width apart on the wall. Slowly lower your body towards the wall, bending your elbows. Push back up to the starting position. Repeat 10-15 times.
Step-Up: Find a low, sturdy step or platform. Step up onto the platform with your right foot, followed by your left foot. Step back down with your left foot, then your right foot. Repeat, starting with your left foot. Perform 10-15 repetitions on each leg.
Calf Raise: Stand with your feet shoulder-width apart, holding onto a chair or wall for balance if needed. Slowly raise your heels off the ground, standing on your toes. Hold for 5-10 seconds, then lower back down. Repeat 15-20 times.
Seated Leg Extension: Sit in a chair with your back straight and your feet flat on the floor. Slowly extend one leg out in front of you, holding it parallel to the ground. Hold for 5-10 seconds, then lower it back down. Repeat on the opposite leg. Perform 10-15 repetitions on each leg.

A meta-analysis published in BMC Musculoskeletal Disorders in 2018 found that elevated body fat is associated with an increased risk of incident and worsening joint pain.

The review included longitudinal studies that suggest excess body fat may be a risk factor for developing joint pain and exacerbating existing joint issues.

Another study cited by the Arthritis Foundation found that excess fat increases not only pressure on joints but also inflammation, which can worsen arthritis.

Fat tissue generates damaging inflammatory chemicals called cytokines that can impact the musculoskeletal system.

Fear not, for these low-impact activities can help with weight loss while removing undue burden on your joints.

Tips for Exercising with Arthritis

If you happen to be over the age of 50, it’s wise to be especially mindful when exercising.

Start slowly and gradually increase the intensity to avoid overexertion.

Listen carefully to your body and make adjustments as needed. Always stop if you feel pain. Drink ample water, and be sure your electrolytes are topped up.

Two fit friends doing low-impact exercises outdoors to relieve arthritis.

I suggest consulting with a physical therapist or doctor for personalized advice and guidance. A trainer who specializes in mobility can also be helpful.

If your arthritis is advanced at the moment, make modifications. Consider using assistive devices like canes or walkers if needed.

Low-Impact in Conjunction with an Anti-Inflammatory Diet

Yes, low-impact exercise can be helpful for relieving arthritis symptoms; however, keep in mind that low-impact in conjunction with an anti-inflammatory diet is exponentially effective!

An anti-inflammatory diet is an eating plan that focuses on foods that help reduce inflammation in the body while limiting foods that may contribute to inflammation.

This type of diet is particularly beneficial for people with arthritis because chronic inflammation is a key factor in the development and progression of the disease.

By consuming nutrient-dense, anti-inflammatory foods such as vegetables, lean proteins, healthy fats, and fermented foods – while especially minimizing processed foods, refined sugars, flour, seed oils, fried foods, alcohol, and saturated fats – an anti-inflammatory diet can help reduce joint pain, stiffness, and swelling associated with arthritis.

Additionally, this eating approach supports overall health and may help manage other chronic conditions that often co-occur with arthritis, such as obesity, heart disease, and diabetes.

Conclusion on Using Low-Impact Exercises for Arthritis Relief

Can you visualize your future self as someone who has remarkable stamina?

Do you picture in your mind’s eye a You who is strong, energetic, trim, and flexible?

Though now you know how to make that vision a reality, you may still feel overwhelmed by the sheer magnitude of having to get started – and that’s understandable.

But take heart because this journey is like any other – it begins first with a small step in the right direction. Here’s what I recommend:

Start by incorporating just one or two of the low-impact exercises mentioned in this article into your daily routine.

Every small effort counts, whether it’s a gentle walk around the block, a few minutes of swimming, or a beginner yoga class.

As you begin to feel the benefits of increased movement – such as reduced joint pain, improved energy levels, and better overall well-being – you’ll be motivated to explore more options and gradually increase the intensity and duration of your workouts.

Remember, consistency is key. Celebrate your progress, no matter how small it may seem, and understand that temporary setbacks are a natural part of the process.

With each passing day, you’ll be one step closer to transforming that vision of your healthier, more vibrant future self into a reality.

Living with arthritis doesn’t mean you have to give up on staying active. Low-impact exercises like walking, swimming, cycling, yoga, and strength training can help relieve arthritis symptoms, improve joint health, and boost overall well-being.

Start slowly, listen to your body, and seek professional guidance when needed. With steadiness, adherence, and the right approach, you can stay active and pain-free despite arthritis.