Aching joints and summer heat can make it tempting to press pause on physical activity—but staying still (a.k.a., resting our bones) isn’t always the best way to feel better. In fact, when it comes to joint health, movement is medicine. 

Whether you’re managing arthritis, bouncing back from an injury, fatigued from the summer heat or simply feeling the effects of everyday wear and tear, the right kind of exercise can help you stay strong, flexible and mobile, without making joint discomfort worse. Healthier 901 is here to help you move confidently and safely with simple, joint-friendly workouts that meet your body where it is. Because when it comes to lifelong wellness, staying active isn’t about pushing through pain—it’s about moving with purpose. 

Why movement matters for joint health

When joints are stiff or sore, it’s easy to assume that rest is the best remedy. However, gentle, regular movement can actually help reduce stiffness, strengthen the muscles around our joints, and improve flexibility. Routine movement is also key for building bone density, improving balance, and boosting energy. 

The great news? You don’t have to commit to a high-impact workout or long gym session to reap the benefits of physical movement. Consistently engaging in low-impact, joint-friendly exercises—slow, purposeful movements with one foot on the ground at all times—can go a long way toward keeping your body healthy and joint pain in check. 

“Joint-friendly movement is all about consistency, not intensity. Gentle, daily activity helps preserve joint function, reduce stiffness and support bone health—especially as we age, recover from injury or manage conditions like arthritis.”
–  Farra Hych, MHA, PT, director of Rehab Services at Methodist Healthcare 

What’s the difference between discomfort and pain?

You’ve heard the phrase “no pain, no gain,” but when it comes to joint health, that mindset can do more harm than good. When trying new exercises or re-engaging sore muscles, it’s normal to feel a little discomfort. Sharp, lingering pain, however, is a clear signal to stop and reassess. If your joints hurt for hours—or even days—after activity, you may need to scale back or modify your routine. 

Pro tip: Listen to your body. Start slowly, stay consistent, and talk to a healthcare provider if you’re unsure which movements are right for you. 

9 joint-friendly exercises to try

One key perk of low-impact exercise is that you don’t need fancy equipment or a gym membership to get moving. Healthier 901 is highlighting nine activities that are both easy on your joints and easy to incorporate into everyday life: 

1. Walking. This simple, weight-bearing exercise gets your heart rate up without pounding your joints. Bonus? Walking also works wonders for mental health.

2. Stretching. Gentle stretching on a regular basis boosts flexibility, eases stiffness, and helps you maintain your range of motion.

3. Water workouts. The buoyancy of water supports your body weight, making movement easier and more comfortable.

4. Stationary cycling. Riding a stationary bike builds cardiovascular health and leg strength without joint strain.

5. Yoga or tai chi. These flowing movement practices combine strength, balance, mindfulness and restoration.

6. Pilates. Pilates strengthens your core and supports posture—important for reducing joint pressure.

7. Strength training with resistance bands or light weights. Adding props to your workout builds up the muscles that support and protect your joints.

8. Hand exercises. Move your wrists and digits to improve dexterity and grip strength, which is especially helpful for those with arthritis in the hands.

9. Gardening or light yard work. Don’t forget…everyday activities like pulling weeds or planting flowers count as movement, too!

Keep it fun, flexible, and feasible

Not every workout has to look like a workout. Dancing around the kitchen, walking the dog, or stretching during a commercial break all count. The key is to make movement a daily habit—even if it’s in short bursts throughout your day. 

“Flexibility and joint health is not about doing more; it’s about doing what feels good and sustainable. Even 10–15 minutes of gentle movement a day can make a big difference in how your body feels.”
–  Farra Hych, MHA, PT, director of Rehab Services at Methodist Healthcare 

And for those who enjoy swimming during these hot summer months, don’t miss out on pool-based exercises like water jogging, leg pedals, or floating crunches. These movements offer the benefits of resistance and cardio training with minimal stress on your joints. 

A joint endeavor

Your body was made to move—and when you move in ways that honor your joints, you’re investing in your long-term strength and independence. Joint-friendly fitness is about moving smarter, not harder, and choosing exercises that help you feel better, not worse. 

Need help finding a joint-friendly routine that works for you? Explore the free fitness resources on the Healthier 901 platform, including our catalog of 18 low-impact workouts streaming free on-demand, plus guided stretching sessions, inspirational stories, and expert advice tailored to your needs. 

You’ve got this—and Healthier 901’s got you.