Joint Health Power: 8 Moves to Ease Arthritis and 5 to Skip for Pain-Free Joints

Your joints keep you moving—until stiffness, pain, or arthritis crash the party. Whether it’s creaky knees or achy hips, the right exercises can spark relief and strength, while the wrong ones can grind you to a halt. No cure exists for arthritis, but smart movement can tame the beast. Here, we’ve lined up 8 exercises to soothe your joints and 5 to dodge if you want to stay limber and pain-free. Let’s get rolling!

8 Exercises to Boost Joint Health

1. Walking – A low-impact champ, walking lubes up joints with synovial fluid and builds supporting muscles without jarring them.

2. Swimming – Water’s buoyancy takes the load off, letting you stretch and strengthen joints with zero pounding.

3. Tai Chi – These slow, flowing moves boost flexibility and balance, easing arthritis pain with gentle grace.

4. Cycling – On a bike or stationary, pedaling keeps joints mobile and pumps blood to cartilage without heavy stress.

5. Leg Swings – Simple standing swings loosen hips and knees, improving range of motion with minimal strain.

6. Hand Stretches – Flexing and extending fingers fights stiffness in arthritic hands, keeping them nimble.

7. Chair Yoga – Seated poses like twists and stretches ease joint tension while keeping you stable and comfy.

8. Resistance Band Pulls – Light bands build muscle around joints, offering support without overloading them.

5 Moves to Avoid for Joint Health

1. High-Impact Running – Pounding pavement slams joints, flaring arthritis pain in knees and hips.

2. Deep Squats – Dropping too low can overstress knees and strain arthritic cartilage.

3. Heavy Weightlifting – Hoisting big loads risks joint damage, especially if form falters under pressure.

4. Jumping Jacks – The jarring hops can inflame joints, making them ache more than they should.

5. Full Push-Ups – Putting wrists and shoulders under bodyweight strain can worsen arthritis flare-ups.