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The New Year is the perfect time to commit to healthier habits , especially when it comes to protecting your joints. Whether you’re recovering from surgery, managing arthritis, or simply looking to stay active without overburdening your joints, low-impact, joint-friendly exercises are a great place to start.
5 Joint-Friendly Exercises from the Experts
Aquatic Exercises: Water Walking
Water walking is a gentle yet effective exercise for improving joint mobility and building strength. The buoyancy of the water reduces stress on your joints, making it ideal for individuals with arthritis or those recovering from surgery. Start by walking in chest-deep water, keeping your back straight and your steps slow and deliberate.
Why it’s great: Water walking provides resistance without impact, helping to strengthen muscles around the joints.
Source: Arthritis Foundation – 14 Ways to Work Out With Arthritis
Straight Leg Raises
Straight leg raises are a simple yet powerful way to strengthen your quadriceps and support knee joints through hip mobility and abdominal strength. Lie on your back with one leg bent and the other extended – or sit tall on the edge of a chair. If lying down, slowly lift the extended leg a few inches off the ground, hold for five seconds, and lower it back down. If in the chair, lift one knee gently to the sky so your foot is a little off the ground. Repeat on both sides.
Why it’s great: This exercise builds strength in the muscles that stabilize your knees, improving joint function and reducing pain.
Source: American Academy of Orthopaedic Surgeons (AAOS)
Overhead Arm Raising
It may not seem like much, but working out by raising your hands above your head will not only help you maintain muscle strength, but also protect your joints. Start by standing or sitting with your arms at your sides. Slowly raise both arms above your head, reaching as high as you comfortably can. Lower them back down and repeat.
Why it’s great: This movement increases flexibility in your shoulders and upper back without putting undue strain on your joints.
Source: National Institute on Aging (NIA)
Yoga: Cat-Cow Stretch
The Cat-Cow stretch is a gentle yoga pose that helps improve flexibility and relieve tension in your spine and joints. Start on your hands and knees with your back in a neutral position. Inhale as you arch your back (Cow pose), then exhale as you round your back (Cat pose). Repeat this flow.
Why it’s great: This stretch increases spinal flexibility, promotes mobility, and reduces stiffness in your back and hips.
Source: Mayo Clinic – Fitness Basics
Standard Squats
Squats are an excellent exercise for strengthening your legs and improving joint stability. Stand with your feet shoulder-width apart and slowly lower your body as if sitting in a chair, keeping your knees behind your toes and your chest lifted. Then push back up to a standing position. Perform 10-15 repetitions.
⚠️ Important: Proper form is essential to avoid injury. Keep your weight in your heels, engage your core, and ensure your knees don’t collapse inward. Watch the video linked in the resource below for proper form from professionals.
Why it’s great: Squats build strength in the muscles around your knees and hips, helping to protect your joints during everyday movements.
Source: Bob & Brad – Most Important Exercises for Mobility
Taking on the New Year with Confidence
Low-impact exercises like these are great for starting the New Year on the right foot. Whether you’re recovering from surgery or maintaining joint health, they provide the perfect balance of strength, flexibility, and mobility. Always consult your healthcare provider or physical therapist before starting a new exercise routine, especially if you’re recovering from surgery or have joint concerns.
Start the New Year strong , and let 2025 be your healthiest year yet!