Staying active when your joints are giving you trouble can feel like a losing battle. But according to arthritis specialist physiotherapist Dr. Alyssa Kuhn, there are smart ways to build your stamina and keep moving without making things worse.
Here are five exercises she recommends. Each one is gentle on the joints and easy to start. Begin with just 30 seconds on each, then build from there at your own pace.
1. Side Steps
Step sideways in one direction, then back the other way. It raises your heart rate while strengthening your hip muscles, the ones that help with balance, walking, and climbing stairs. Once that feels comfortable, try stepping over a small object to make it more challenging.
2. Forward-Backward Stepping
Stand on one leg and step the other foot forward and backward in one smooth, continuous motion. Keep your shoulders level and try not to sway side to side. You can progress this one the same way as the side steps, add a small obstacle to step over.
3. Backward Walking
Walking backward builds stamina while being easier on your knees, hips, and back than walking forward. Choose a clear, obstacle-free area. A wall or countertop nearby for support is a good idea. A treadmill works too, but start on the lowest speed setting and hold the handrail. If anything feels uncertain, skip it.
4. Weighted Marching
Hold a dumbbell, kettlebell, or any heavy household object close to your chest and march in place. To make it harder, lift your knees higher, pick up your pace, or use a heavier weight. This one works your whole body without a single impact on your joints.
5. Step-Ups
Step up and down on a low step, alternating which foot leads. You can make this more challenging in two ways — use a higher step, or hold a weight while you do it. Both options let you progress at whatever pace feels right.
The key with all five of these is to start small. Thirty seconds is a perfectly good beginning. Build up gradually, and your stamina and your joints will thank you.
