For people with joint pains, exercise can be hugely beneficial for relieving pain and joint stiffness. 

People with arthritis who exercise may find that they have less pain than those who do not. In fact, they have improved daily function, decreased depression and fatigue, reduced pain.

In a review published in April 2017 in the Cochrane Database of Systematic Reviews , studies that covered the effect of physical exercise on chronic pain and found evidence of positive effects overall.

In short...

There’s little downside to exercise.

The benefits of staying active include:

• improved physical function
• less severity of pain in joints and other areas
• improvements in quality of life

Not to mention, having a lighter body means less pressure on the joints!

And to help you get started on staying active, here are 7 exercises you can do to alleviate joint pains:

Exercise #1: Stretching

Stretching can help improve flexibility, reduce stiffness, and increase range of motion. 

Stretching daily, ideally in the morning, is important for relieving joint pains.

A typical stretching routine may consist of:

• Warming up by walking in place or pumping the arms while sitting or standing for 3–5 minutes.
• Holding each stretch for 10–20 seconds before releasing it.
• Repeating each stretch 2–3 times. Using a yoga strap may help people maintain proper form while stretching.

Exercise #2: Brisk Walking

Walking is a low-impact form of exercise that can help with aerobic conditioning, heart and joint health, and mood.

The Arthritis Foundation says walking can help you maintain a healthy weight or lose weight, resulting in less stress on your joints. In addition, walking can improve your heart health and bone health.

It is essential to wear proper shoes and stay hydrated, even if the walking is not strenuous. It is often sensible to walk slowly initially and then increase the pace when possible.

 

Exercise #3: Water Exercises 

Water helps support body weight, which means that water exercises do not impact heavily on the joints.

Swimming, water aerobics, and other gentle water exercises can increase flexibility, range of motion, strength, and aerobic conditioning. They can also reduce joint stress and stiffness.

A study published in March 2017 in the American Journal of Physical Medicine & Rehabilitation found that 16 weeks of water-based exercises in women with joint pains led to significant improvements in joint and other pain.

Exercise #4: Strength Exercises 

The stronger your muscles are, the less strain there is on your joints. So don’t be afraid of weights, because they’re a great way to get stronger and boost muscle mass.

A study published in April 2018 in the journal Arthritis Care & Research found that aerobic and resistance exercises combined can improve aerobic capacity, endurance, and strength.
Experiment with weight machines, free weights, and resistance bands. Start slowly and increase your intensity gradually.

Aim for two or three days a week, doing eight to 10 different exercises that work different large muscle groups across your body.

Do two or three sets of eight to 12 repetitions per exercise. Of course, if you feel pain, ease up a little.

 

Exercise #5: Cycling 

Cycling is a great form of aerobic exercise that’s easy on the joints. 

But it does come with the risk of falling, so riding a stationary bike can be a safe way to get the joints moving and improve cardiovascular fitness.

In addition to improving aerobic conditioning, cycling can reduce stiffness, increase range of motion and leg strength, and build endurance.

Exercise #6: Tai-Chi & Yoga

When a joint and its surrounding muscles are affected by inflammation, the result is often declining coordination, position awareness, and an increased risk of falling, which is why people complain of their ‘knees giving out’.

Both tai chi and yoga are examples of exercises that improve body awareness, which can increase coordination and balance. 

By combining deep breathing, flowing movements, gentle poses, and meditation, tai-chi & yoga can help increase flexibility, balance, and range of motion while also reducing stress.

 

Exercise #7: Stay active at home 

You don’t always have to hit the gym or even the pavement for a good workout. There are plenty of activities you can do around your home:

Giving your house a thorough cleaning or tending to your garden are great examples. 

While you’re at home, practice balancing on one leg to improve strength and balance. Improvise strengthening exercises by using a chair to move from sitting to standing, or lift hand weights — soup cans can be a good substitute! — for some light strength training.

PS: A common symptom of having chronic joint pains is fatigue.

This fatigue can be debilitating, and when accompanied by joint pains, it can be a huge deterrent to exercising regularly…

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