How to Strengthen Your Joints
1
Work with a doctor and other experts to develop your exercise program. If you already have joint pain or stiffness, have existing medical conditions, or live a sedentary lifestyle, it’s very important to consult your doctor before beginning an exercise regimen. And, even if you currently have healthy joints, it’s still wise to work with your doctor and possibly a physical therapist or trainer. They can help you develop an ideal program for your circumstances.
If you experience joint pain during exercise, or joint discomfort that lasts more than a day or two, contact your doctor.
2
Try yoga and range-of-motion exercises to enhance joint flexibility. The more flexible your joints are, the easier it will be to strengthen them through exercise. Head to a yoga class 2-3 times per week, or do range-of-motion exercises as recommended by your doctor, physical therapist, or trainer.
Make sure to stretch and warm up your joints thoroughly before starting any exercise routine.
3
Swim laps or do water aerobics to reduce stress on your joints. Low impact aerobic exercises help you add flexibility and strength to your joints without causing too much stress or strain on them. When you’re swimming or doing water aerobics, the buoyancy of the water greatly reduces the stress put on your joints.
For joint health, you should aim for 150 minutes of moderate intensity, low impact aerobic exercise per week, so swimming for 30 minutes 2-3 times per week would make a nice contribution to the total.
4
Ride a bike or use an elliptical machine if walking or jogging stresses your joints. If your joints are healthy and not causing discomfort, walking briskly or jogging for 30 minutes 2-3 times per week is a great way to get some aerobic exercise. If walking or jogging cause you joint discomfort, though, try biking instead. You’ll get a great workout without all the stress on your knees or other joints.
Rollerblading or ice skating are also good alternatives to walking or jogging.
5
Stay active through gardening, yardwork, housework, and similar activities. So long as you elevate your heart rate and breathe hard enough that it's challenging to hold a conversation, you’re doing aerobic exercise. This means that taking part in everyday activities can benefit your joint health and overall health.
Look for ways to build more aerobic exercise into your activities. For example, rake the leaves instead of using a leaf blower, or use a push mower instead of a self-propelled one.
Dancing is a great way to get some aerobic exercise, and it’s a lot more fun than vacuuming!
Remember not to overdo it, though. Listen to your body, including your joints.
6
Engage in 30 to 60-minute strength training sessions 2-3 times per week. You can’t rely on aerobic exercise alone to strengthen your joints—you have to mix in strength-building exercises as well. Based on your current fitness level and health, work all your major muscle (and joint) groups with one or more of the following: free weights, fitness machines, exercise bands, and gravity alone (for instance, push ups).
If you’re new to strength training, consider working with a trainer—they can show you the best exercises and techniques for your needs.
If you feel pain, stop exercising immediately. Give your doctor a call
Doing Targeted Strengthening Exercises
1
Give step-ups a try. Stand with one foot placed squarely on a step or low, sturdy bench. Grab a nearby support bar or rail if needed for safety and stability. Step up with your other foot, and keep raising that leg until your upper leg is parallel to the ground, if possible. Hold the pose for 1 second, return to the starting position, and repeat.
Do 2 sets of 10 repetitions (reps) with each leg, 2-3 times per week.
Don’t do this exercise alone if you have balance or stability concerns. Work with a trainer or a physical therapist.
Talk to your doctor before beginning any new exercise routine.
2
Do body-weight squats, with or without a chair. Stand in front of a chair or bench with your feet pointed forward and hip-width apart. Extend your arms straight forward as you lower yourself down to the chair or bench. As soon as your backside makes contact with the chair or bench, hold for 1 second, then raise back up to the starting position.
Turn your feet slightly outward and/or clasp your hands together if these help you do the maneuver.
After some practice, consider removing the chair and doing the squats without it.
Do 2-3 sets of 10 reps, 2-3 times per week.
3
Try shoulder presses with an exercise band. Lay an elastic exercise band on a flat chair or bench, then sit on it with your feet flat, knees at shoulder width, and back straight. Grab each end of the band with one hand and raise your arms to the sides of your shoulders. Keep your chest slightly puffed out as you raise your arms straight over your head—touch your thumbs together with your arms fully extended, if possible.
Hold the extended position for 1 second, then return your hands to your shoulders and repeat. Do 2-3 sets of 10 reps apiece, 2 or 3 times weekly.
If you have access to fitness equipment, you can also do this exercise with a shoulder press machine.
Different exercise bands have different levels of resistance, so try various bands until you find the right one for you.
4
Use an exercise band to do seated rows. Wrap the exercise band around a sturdy pole or beam and hold onto the ends as you sit upright on a chair or bench. Adjust your positioning so that the band is wrapped around the pole at your seated shoulder height, and so that it is taut when you’re seated with your arms extended straight in front of you. Squeeze your shoulder blades together as you pull your hands toward the sides of your ribcage—keep your upper body straight and still.
Hold the row for 1 second, the extend your arms again and repeat the maneuver 9 more times. Do 2-3 sets during each of your 2-3 weekly sessions.
For a greater challenge, do rows while standing—just make sure to keep your body still and upright.
You can also use a rowing machine at a fitness center.
5
Try doing leg extensions with a chair and an exercise band. Wrap the exercise band around one of the front legs of the chair, then sit in the chair and tie the exercise band around your leg (on the same side as the chair leg) at about mid-shin. Grip the sides of the chair with your hands for stability, and keep your back straight and still. Lift your leg until it is fully extended (if possible), hold for 1 second, then return to the starting position.
Do 10 reps with one leg, then switch to the other leg. Do 2 sets with each leg 2-3 times per week.
Alternatively, use a leg extension machine at the gym.
6
Do pull-ups and push-ups to work your shoulder and elbow joints. If you cannot do standard push-ups (keeping your palms and toes on the floor), you can instead keep your knees planted on the floor as you lift your upper body. Likewise, if you’re not able to do standard pull-ups, use a pull-up machine at a fitness center.
Aim to do 2-3 sets of 10 reps for both push-ups and pull-ups, 2-3 times per week.
7
Balance on a stability ball or board to work all your joints. Both stability balls and stability boards are essentially the same—a half sphere (similar to half of an exercise ball) attached to a flat board. With a stability ball, you stand on the rounded sphere, while you stand on the flat side with a stability board. In either case, stand with your legs slightly bent and your arms partially extended straight ahead, palms down. Focus your eyes on a stationary object like a wall or poster.
Try to tighten your abdominal muscles while you balance on the ball or board.
Your body will make constant adjustments to retain your balance, which works all of your major joints.
If you don’t have access to a balance board or ball, try standing on one leg at a time instead.
Maintain your balance for 30 seconds to 1 minute, 2-3 times per workout, 2-3 times per week.
Work with a doctor and other experts to develop your exercise program. If you already have joint pain or stiffness, have existing medical conditions, or live a sedentary lifestyle, it’s very important to consult your doctor before beginning an exercise regimen. And, even if you currently have healthy joints, it’s still wise to work with your doctor and possibly a physical therapist or trainer. They can help you develop an ideal program for your circumstances.
If you experience joint pain during exercise, or joint discomfort that lasts more than a day or two, contact your doctor.
2
Try yoga and range-of-motion exercises to enhance joint flexibility. The more flexible your joints are, the easier it will be to strengthen them through exercise. Head to a yoga class 2-3 times per week, or do range-of-motion exercises as recommended by your doctor, physical therapist, or trainer.
Make sure to stretch and warm up your joints thoroughly before starting any exercise routine.
3
Swim laps or do water aerobics to reduce stress on your joints. Low impact aerobic exercises help you add flexibility and strength to your joints without causing too much stress or strain on them. When you’re swimming or doing water aerobics, the buoyancy of the water greatly reduces the stress put on your joints.
For joint health, you should aim for 150 minutes of moderate intensity, low impact aerobic exercise per week, so swimming for 30 minutes 2-3 times per week would make a nice contribution to the total.
4
Ride a bike or use an elliptical machine if walking or jogging stresses your joints. If your joints are healthy and not causing discomfort, walking briskly or jogging for 30 minutes 2-3 times per week is a great way to get some aerobic exercise. If walking or jogging cause you joint discomfort, though, try biking instead. You’ll get a great workout without all the stress on your knees or other joints.
Rollerblading or ice skating are also good alternatives to walking or jogging.
5
Stay active through gardening, yardwork, housework, and similar activities. So long as you elevate your heart rate and breathe hard enough that it's challenging to hold a conversation, you’re doing aerobic exercise. This means that taking part in everyday activities can benefit your joint health and overall health.
Look for ways to build more aerobic exercise into your activities. For example, rake the leaves instead of using a leaf blower, or use a push mower instead of a self-propelled one.
Dancing is a great way to get some aerobic exercise, and it’s a lot more fun than vacuuming!
Remember not to overdo it, though. Listen to your body, including your joints.
6
Engage in 30 to 60-minute strength training sessions 2-3 times per week. You can’t rely on aerobic exercise alone to strengthen your joints—you have to mix in strength-building exercises as well. Based on your current fitness level and health, work all your major muscle (and joint) groups with one or more of the following: free weights, fitness machines, exercise bands, and gravity alone (for instance, push ups).
If you’re new to strength training, consider working with a trainer—they can show you the best exercises and techniques for your needs.
If you feel pain, stop exercising immediately. Give your doctor a call
Doing Targeted Strengthening Exercises
1
Give step-ups a try. Stand with one foot placed squarely on a step or low, sturdy bench. Grab a nearby support bar or rail if needed for safety and stability. Step up with your other foot, and keep raising that leg until your upper leg is parallel to the ground, if possible. Hold the pose for 1 second, return to the starting position, and repeat.
Do 2 sets of 10 repetitions (reps) with each leg, 2-3 times per week.
Don’t do this exercise alone if you have balance or stability concerns. Work with a trainer or a physical therapist.
Talk to your doctor before beginning any new exercise routine.
2
Do body-weight squats, with or without a chair. Stand in front of a chair or bench with your feet pointed forward and hip-width apart. Extend your arms straight forward as you lower yourself down to the chair or bench. As soon as your backside makes contact with the chair or bench, hold for 1 second, then raise back up to the starting position.
Turn your feet slightly outward and/or clasp your hands together if these help you do the maneuver.
After some practice, consider removing the chair and doing the squats without it.
Do 2-3 sets of 10 reps, 2-3 times per week.
3
Try shoulder presses with an exercise band. Lay an elastic exercise band on a flat chair or bench, then sit on it with your feet flat, knees at shoulder width, and back straight. Grab each end of the band with one hand and raise your arms to the sides of your shoulders. Keep your chest slightly puffed out as you raise your arms straight over your head—touch your thumbs together with your arms fully extended, if possible.
Hold the extended position for 1 second, then return your hands to your shoulders and repeat. Do 2-3 sets of 10 reps apiece, 2 or 3 times weekly.
If you have access to fitness equipment, you can also do this exercise with a shoulder press machine.
Different exercise bands have different levels of resistance, so try various bands until you find the right one for you.
4
Use an exercise band to do seated rows. Wrap the exercise band around a sturdy pole or beam and hold onto the ends as you sit upright on a chair or bench. Adjust your positioning so that the band is wrapped around the pole at your seated shoulder height, and so that it is taut when you’re seated with your arms extended straight in front of you. Squeeze your shoulder blades together as you pull your hands toward the sides of your ribcage—keep your upper body straight and still.
Hold the row for 1 second, the extend your arms again and repeat the maneuver 9 more times. Do 2-3 sets during each of your 2-3 weekly sessions.
For a greater challenge, do rows while standing—just make sure to keep your body still and upright.
You can also use a rowing machine at a fitness center.
5
Try doing leg extensions with a chair and an exercise band. Wrap the exercise band around one of the front legs of the chair, then sit in the chair and tie the exercise band around your leg (on the same side as the chair leg) at about mid-shin. Grip the sides of the chair with your hands for stability, and keep your back straight and still. Lift your leg until it is fully extended (if possible), hold for 1 second, then return to the starting position.
Do 10 reps with one leg, then switch to the other leg. Do 2 sets with each leg 2-3 times per week.
Alternatively, use a leg extension machine at the gym.
6
Do pull-ups and push-ups to work your shoulder and elbow joints. If you cannot do standard push-ups (keeping your palms and toes on the floor), you can instead keep your knees planted on the floor as you lift your upper body. Likewise, if you’re not able to do standard pull-ups, use a pull-up machine at a fitness center.
Aim to do 2-3 sets of 10 reps for both push-ups and pull-ups, 2-3 times per week.
7
Balance on a stability ball or board to work all your joints. Both stability balls and stability boards are essentially the same—a half sphere (similar to half of an exercise ball) attached to a flat board. With a stability ball, you stand on the rounded sphere, while you stand on the flat side with a stability board. In either case, stand with your legs slightly bent and your arms partially extended straight ahead, palms down. Focus your eyes on a stationary object like a wall or poster.
Try to tighten your abdominal muscles while you balance on the ball or board.
Your body will make constant adjustments to retain your balance, which works all of your major joints.
If you don’t have access to a balance board or ball, try standing on one leg at a time instead.
Maintain your balance for 30 seconds to 1 minute, 2-3 times per workout, 2-3 times per week.