Low-Impact Workouts for Joint Health

Low-Impact Workouts for Joint Health

One key factor in aging well is protecting your joints. Joints are where two bones meet to allow movement - the bigger the joint, the more extensive the range of movement, which means an increased chance for injury. Joint pain, often experienced in the knees, hands, feet, hips, or spine, can stem from various causes, with arthritis being the most common. Maintaining good joint health is essential for healthy aging because it enables regular exercise, which supports metabolic health, preserves muscle mass, and maintains bone density. Prioritizing joint care is vital for staying active and independent as you age. 

We’ve compiled 5 top workouts to minimize stress on your joints to keep them healthy and strong for years to come:

This is one of the best low-impact workouts around! It works the entire body, using resistance from the water but with minimal stress on the joints. Even better, since it engages all muscle groups, swimming builds strength for the entire body, minimizing the risk of falls as we age. Don’t worry if you’ve never been a swimmer or it’s been years (decades!) since you’ve dove in. Try this option:

• Water aerobics involves using water to build strength and endurance with low impact. It’s done in a group environment, usually involves upbeat music, and is fun! An instructor will lead you through a series of moves, from a warm-up to a cool-down. Moves generally include leg lifts, water walking, and kickboard moves. Classes can be found at gyms, community pools, and through the YMCA. 

The benefits of walking are endless. Just 30 minutes a day of walking can reap enormous rewards for muscles, cardiovascular fitness, strength, and even mood! Walking every day can also lower your risk of developing heart disease, type 2 diabetes, osteoporosis, and certain types of cancer. Best of all, it’s easy on the ligaments and can be done at your own pace. 

• Create a routine that you can stick to. Set a specific time every day to walk; a fixed schedule helps you stay consistent. Better yet, plan to meet a friend for an evening walk and hold each other accountable. Don’t let pain get in your way. For knee pain, find support in Copper Fit’s many options, like Copper Fit Freedom Knee Sleeves, moderate-level compression with ultra-soft, breathable material that provides a second-skin feel. Studies of compression garments have shown faster relief of muscle soreness and joint pain when worn for 12-48 hours after exercise.

Rowing is a dynamic workout because it works all of the major muscle groups in your body. It is often called the ultimate full-body workout. It simultaneously strengthens your muscles and cardio, making it easy on the joints. For one, because you don’t stand, there is less pressure on your lower body. Another plus?  The smooth, gliding motion is less jarring than other workouts like jogging. You can see the benefits of rowing by committing to just 15-20 minutes daily! Almost every gym has a rowing machine, and there are many options for home use, including rowers that are easy to stow away. 

• For beginning rowers, it’s essential to make sure you have proper form to avoid injury. It’s helpful to have someone who knows how to row check your form to ensure you are doing it correctly. Generally, stick to these rules: keep your knees straight and neutral; keep your shoulders back with your head straight, no hunching; and keep your core engaged to stabilize the body and support the lower back. 

The elliptical machine is a great workout option, especially as a low-impact alternative to running. Unlike traditional running, it provides continuous motion without the harsh pounding on joints, reducing stress on the knees, hips, and back. This makes it a safe and effective choice for minimizing joint strain. It's especially popular among individuals who enjoy the high-cardio intensity of treadmill workouts but want to avoid the wear and tear on their knees.

• If you are new to the elliptical machine, ease into it to avoid injury. You can adjust your incline and speed to fit your fitness level. Make goals to improve your workout. 

According to the Tai Chi Association, it is  “An Ancient Form Of Exercise Which Offers Harmony Between The Body And Mind.” Not only is Tai Chi calming and meditative, but it is also good for the body. It involves a series of deliberate movements and flowing motions while focusing on deep, slow breaths. Tai Chi moves the entire body's joints, muscles, and tendons smoothly. This helps to reduce stiffness and keep the joints flexible, and this increased flexibility helps to relieve joint pain. 

• You can start Tai Chi today from the comfort of your home with various online options, including Tai Chi Health's online courses. However, for first-timers, an in-person class is best to ensure the form is correct before moving forward in your practice. Look for classes at your local community center or fitness studio. 

Take care of your joint health, and you will be rewarded with better mobility as you age! The rewards are priceless. Find a workout you enjoy, or rotate among different low-impact workouts throughout the week. Copper Fit has the joint support you need wherever your workout takes you.