According to the Arthritis Foundation, “…Resting your achy joints isn’t doing them any good. The solution is to get up and go!” (Source). “Regular physical activity can keep the muscles around affected joints strong, decrease bone loss, and may help control joint swelling and pain. Regular activity replenishes lubrication to the cartilage of the joint and reduces stiffness and pain.” (Source) Physical fitness is essential to better joint health!

Exercise and movement help maintain muscle strength, improve bone density, and help control joint swelling and pain. Movement helps lubricate the cartilage of the joint and thus reduces feelings of stiffness, achiness, and discomfort. Try these exercises to help improve joint health.

Yes, low-impact, low to moderate-intensity walking is fantastic exercise. Consistent will help improve cardiovascular health and circulation, ensuring muscles and joints get proper blood flow and nutrients. In addition, walking is accessible to most and can aid in maintaining a healthy weight. Being overweight can add extra stress to already achy joints, so walking on most days of the week can help with weight loss.

Cardio machines, like ellipticals and bikes. Again, consistent activity and movement are key to improving and maintaining joint health. Elliptical and stationary bikes offer low-impact opportunities for those with existing joint discomfort. Low and moderate intensity levels of cardiovascular training are tolerable for most people and straightforward to use.

Swimming and aquatic fitness sessions. Exercising in water is easy on the joints since there is minimal impact. The resistance of the water can be used to improve muscle strength and endurance while also acting to support the body when exploring new or unfamiliar movements at various ranges of motion.

Stretching and mobility work. Maintaining a healthy range of motion at each of our body’s joints is essential. Regular stretching and specific joint mobility work can improve joint health. Examples of mobilizations include arm circles for the shoulder joint, cat/cow stretches for spinal flexion and extension, leg swings in various directions for the hip complex, and ankle circles in both directions for the lower extremities. Examples of stretches include child’s pose for the low back and hips, an inverted v stretch for hamstrings and calf muscles, and palm presses for the wrists, forearms, and hands.

Strength training. Weight training helps improve muscle strength, which in turn helps support joints. When the muscles around a joint are strong, they can support that joint better and mitigate some of the stress it faces. Traditional machines set up in a circuit formation can be found at most fitness facilities. Using this type of set-up is a great place to start, as the machines offer a set movement pattern, adjustments are fairly simple, and exercises are basic and accessible for most fitness levels and abilities. Strength training should be done at least twice a week.

Self-myofascial release. Foam rolling or the use of massage balls can be beneficial for joints. During both of these activities, compression is used to move fluid, increase circulation and promote heat. Healthy fascial tissue contributes to the maintenance of adequate joint range of motion, as well as improving it.

In closing, remember that motion is indeed lotion for your joints. The Arthritis Foundation emphasizes that resting achy joints may not be the best approach; instead, it’s time to get up and go! Regular physical activity strengthens the muscles around affected joints and plays a crucial role in decreasing bone loss and managing joint swelling and pain. By keeping the cartilage well-lubricated, movement reduces stiffness and discomfort, promoting better joint health overall.

If you have any questions or concerns or are ready to begin a tailored fitness program, don’t hesitate to reach out to me. Together, let’s set you on the path to improved wellness and vitality. Here’s to a healthier, happier you!