Looking for some exercises that won’t wreak havoc on your joints? If so, then try these out.
Practice Pilates. Good for stabilizing your joints as well as strengthening muscles which support joints, Pilates is a smart choice. You can find Pilates routines online or in Pilates classes, but here’s a move to get you started: While lying on your back, bend your knees and rest your arms at your sides. While exhaling, contract your abdominal muscles and lift your pelvis from the floor. Inhale and hold the position for several counts, then exhale while lowering your pelvis back to the floor. Repeat 10 to 20 times.
Zoom with Zumba. This one can make you sweat, but won’t jar your joints because it has fluid, dance-like movements. If you are a Zumba beginner, start out slowly, since it will require using all the muscles in your body—and you don’t want to overdo it. Join a Zumba class and go 2 to 3 times a week so that you can learn the choreography, and then advance from there.
Get Going with Qi Gong. Want a stronger core, improved posture and better balance without joint-pounding exercises? Then try the Chinese exercise Qi Gong. You can find classes or other trainings, but here’s a starting point: close your eyes while taking deep, relaxed breaths, breathing in through your nose and breathing out through your mouth. Move your diaphragm in and out with each breath, placing your hands on your stomach to monitor it. Focus on strengthening your core abdominal muscles for maintaining balance and posture.
Strengthen Your Core with Suspension Training. If you want a stronger core and don’t have any wrist or ankle joint issues, then suspension training—utilizing your own body weight using anchored-in straps—may be just the ticket. Give this a whirl: put your feet in the stirrups, while holding your body up with your hands or by resting flat on your forearms and hold a plank position. This works abdominal, back and shoulder muscles. Build up to a 30-second hold and a 20-second rest between reps.
Walking and swimming are also low-impact for your joints, and almost everyone can perform them.
So, be kind to your joints with these joint-friendly exercises.
In order to avoid risk of injury, please seek advice directly from your physician, especially if you have existing medical issues, before beginning any exercise or nutritional program. Also, be sure to stretch after exercise to avoid muscle and joint tightness.