Published: August 16, 2024 | Updated: October 14, 2026
Estimated reading time: 12 minutes
Regular exercise is one of the best ways to support joint health, improve mobility and help reduce joint pain. The right combination of aerobic exercise, strength training, balance exercises and stretching can help keep joints flexible while strengthening the muscles that support them.
Joint pain can have several causes, including arthritis (such as osteoarthritis and rheumatoid arthritis), injuries from trauma or overuse, inflammation, tendonitis and bursitis. Although exercise cannot prevent or treat every joint problem, appropriate physical activity can help improve joint function, manage chronic pain and make daily activities easier.
The best exercises for joint health are those that fit your fitness level, protect your joints from unnecessary strain and allow you to stay active consistently. Low-impact exercise is a good starting point for many people, especially those experiencing joint stiffness or arthritis pain.
Aerobic exercise supports overall health while helping maintain joint mobility and muscle endurance. Activities such as walking, swimming and cycling can increase your heart rate without placing excessive stress on your joints. Regular aerobic activity also can help with weight management, which may reduce pressure on weight-bearing joints, such as the hips and knees.
Walking is one of the simplest, most accessible exercises for healthy joints. It helps maintain joint flexibility, supports cardiovascular health and engages muscles throughout the body.
Start with a comfortable pace and a distance that feels manageable. Gradually work toward 30 minutes of walking most days of the week, adjusting the duration and intensity to your abilities. If walking on hard surfaces aggravates joint pain, try a level walking trail, a softer surface or shorter walks throughout the day.
Swimming is an excellent low-impact exercise because the water supports your body weight and reduces stress on your joints. At the same time, moving through water provides resistance that helps build muscle strength and endurance.
Water aerobics and other water exercise classes can be particularly helpful for people with arthritis, stiff joints or difficulty exercising on land. The buoyancy of water allows you to practice movements that may feel uncomfortable when standing or walking.
Cycling helps strengthen the muscles in your legs while supporting joint mobility in the hips, knees and ankles. Because a bicycle supports some of your body weight, cycling generally places less impact on your joints than activities such as running.
Try a stationary bike if you prefer a controlled environment or want to adjust the resistance easily. Begin with a few minutes at a comfortable pace and gradually increase your time as your endurance improves. Adjust the seat height to support comfortable knee movement, and reduce the resistance if pedaling causes pain.
Strength training helps build the muscles that support and stabilize your joints. Strong muscles can help distribute forces more effectively during everyday movements, such as climbing stairs, getting out of a chair and carrying groceries.
Aim to include strength training at least twice a week, allowing time for recovery between sessions. You do not need heavy weights to benefit. Bodyweight exercises, light dumbbells and resistance bands can all help improve muscle strength and joint stability.
Start with a manageable resistance and controlled movements. Increase repetitions or resistance gradually as your strength improves.
Biceps curls strengthen the muscles in the front of your upper arms. Stronger arm muscles can support everyday activities that involve lifting and carrying objects.
Hold a light dumbbell in each hand, keeping your elbows close to your sides. Slowly bend your elbows to bring the weights toward your shoulders, then lower them with control. Begin with one or two sets of 10 to 15 repetitions, using a weight that allows you to maintain good form without discomfort.
Seated leg raises help strengthen the muscles at the front of your thighs, which support knee function during walking and other daily activities.
Sit upright in a sturdy chair with your feet on the floor. Slowly straighten one knee until your leg is extended comfortably, hold briefly and lower your foot. Repeat on the other side. Start with one or two sets of 10 repetitions per leg, adjusting the range of motion if needed.
Squats strengthen the muscles in your thighs, hips and buttocks, helping support your knees and hips during everyday movement. If a traditional squat is uncomfortable, a sit-to-stand exercise can provide a more manageable alternative.
Begin seated in a sturdy chair with your feet about hip-width apart. Lean forward slightly, press through your feet and stand up slowly. Then lower yourself back into the chair with control. Use your hands for support if necessary.
Start with five to 10 repetitions and gradually increase as your strength improves. Avoid lowering farther than feels comfortable, and stop if you experience sharp or increasing joint pain.
Balance exercises help improve coordination, stability and confidence with movement. They are especially valuable for older adults because better balance can reduce the risk of falls and the joint injuries that falls can cause.
Practice balance exercises near a sturdy counter or another stable support. Start with a few minutes at a time and increase the challenge only when you can maintain control safely.
Stand near a wall or sturdy chair and shift your weight onto one foot. Lift the other foot slightly off the floor and hold the position for as long as you can comfortably maintain your balance, working toward 30 seconds. Switch legs and repeat.
Use the wall or chair for support whenever needed. As your balance improves, you may be able to reduce how much support you use.
Heel-to-toe walking challenges your balance and coordination. Stand near a counter or wall, then walk forward in a straight line, placing the heel of one foot directly in front of the toes of the other foot.
Take slow, controlled steps for a short distance, using support as needed. This exercise can help you develop better balance for everyday activities.
Flexibility exercises help maintain the range of motion around your joints. Gentle stretching can make movement more comfortable, ease some forms of joint stiffness and complement aerobic exercise and strength training.
Move slowly into each stretch until you feel mild tension, not pain. Hold for about 20 to 30 seconds without bouncing, and breathe normally. Avoid forcing a joint beyond its comfortable range of motion.
The hamstrings are the muscles along the back of your thighs. Maintaining hamstring flexibility can help support comfortable movement at the hips and knees.
Sit near the front of a sturdy chair and extend one leg with your heel resting on the floor. Keep your back relatively straight and gently lean forward from your hips until you feel a stretch along the back of your thigh. Hold for 20 to 30 seconds, then switch legs.
Calf stretches help maintain flexibility in the muscles at the back of your lower legs, which contribute to comfortable walking and ankle movement.
Stand facing a wall with your hands against it for support. Step one foot back, keeping that heel on the floor and the back knee straight. Bend your front knee and lean toward the wall until you feel a gentle stretch in the back calf. Hold for 20 to 30 seconds and switch sides.
Gentle shoulder stretches can help maintain joint flexibility and make reaching and other daily activities more comfortable.
Bring one arm across your chest at shoulder height. Use your other arm to gently draw it closer to your body until you feel a stretch around the back of your shoulder. Hold for 20 to 30 seconds without twisting your torso, then switch sides.
Gentle yoga and other movement-based activities also can combine flexibility, balance and strength exercises in a single routine. Choose movements that suit your mobility and avoid positions that cause pain.
The best exercises for joint health are those you can perform consistently without aggravating an existing condition. If you have arthritis, a previous injury or chronic pain, you may need to modify certain movements or begin with a lower level of activity.
Keep these tips in mind when starting an exercise routine:
Whether you experience hip pain, knee pain or pain related to an old shoulder injury, talk with your provider before starting a new exercise program if you are unsure which activities are appropriate. A physical therapist can help you develop a personalized plan to improve joint mobility, muscle strength and joint function.
Consistent physical activity can help you stay mobile, support healthy joints and maintain your ability to enjoy everyday activities. If joint pain, swelling or stiffness limits your movement, your healthcare provider can help identify the cause and determine whether physical therapy or other treatment may help.
There is no single best exercise for everyone. Walking, swimming, cycling, strength training and gentle stretching all offer benefits. A combination of aerobic exercise, muscle-strengthening activities, balance exercises and flexibility exercises can help support joint mobility and overall joint health.
Low-impact activities such as walking, swimming, water aerobics and stationary cycling are often good options for people with arthritis. Gentle range-of-motion exercises and appropriate strength training also can help reduce stiffness and support the muscles around affected joints. The best routine depends on the type of arthritis, the joints involved and your symptoms.
Yes. Walking can help maintain joint mobility, strengthen supporting muscles and improve cardiovascular health. Start with a comfortable distance and pace, and increase gradually. If walking worsens your joint pain, consider shorter sessions, a level surface or water-based exercise.
Gentle movement and range-of-motion exercises can help ease stiffness for many people, particularly after periods of inactivity. Start slowly and avoid forcing a joint through painful movements. New or severe stiffness, significant swelling or pain that does not improve warrants medical evaluation.
Aim to incorporate a mix of aerobic activity, strength training, balance exercises and stretching into your week. Strength training at least twice a week is a common goal, while aerobic activity can be spread across several days. Adjust your routine to your abilities, symptoms and healthcare provider’s recommendations.
A physical therapist can help if joint pain, stiffness, weakness or limited mobility makes exercise difficult. Physical therapy can provide individualized exercises, movement modifications and guidance for improving strength, flexibility and joint stability. Seek medical advice if pain is persistent, worsening or interfering with daily activities.
Our team is highly skilled in treating patients with joint pain. Work with one of our specialists to find the best treatment plan for you.