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Simple Daily Exercises to Ease Joint Pain in Seniors

Simple Daily Exercises to Ease Joint Pain in Seniors

The word “exercise” can invoke visions of running laps at the gym or lifting weights, but seniors must remember that a little movement goes a long way. According to the Centers for Disease Control and Prevention (CDC), regular physical activity can help manage arthritis symptoms and improve overall health in seniors. The Arthritis Foundation recommends low-impact exercises such as walking, swimming, and stretching for seniors with arthritis. These exercises can support maintaining joint flexibility and reducing pain. In addition, a healthy diet and weight loss can complement exercise and further improve arthritis symptoms.

Endorphins Hormones 

Staying active can reduce joint pain and improve mood and mental well-being, thanks to the release of endorphins. These hormones are a natural stress reliever, enhancing your mood and helping you sleep better. They can even lower blood pressure, a common symptom of aging that can lead to cardiovascular disease and other health problems.

Habits and Lifestyle

Getting in shape requires gradual changes to your habits and lifestyle. Start by adding a couple of minutes to your workout each day. Eventually, you can build up to 30 minutes or more. Incorporate heart-healthy activities such as walking, cycling, swimming and aqua aerobics into your daily routine.

Incorporating stretching into your daily workout can help alleviate joint pain and stiffness and increase flexibility, range of motion, and mobility. You can do these stretches in a seated position, standing, or even lying down. A variety of stretches target all major muscle groups in the body. Talk to your physical therapist or pharmacist about safe and effective stretches.

Aerobic exercises

Aerobic exercise raises your heart rate and is ideal for seniors with joint pain. It can also improve lung and heart health, increase energy levels, and help you lose extra pounds. It’s recommended that adults get 150 minutes of moderate-to-hard aerobic activity each week. If you’re new to exercising, gradually increase your workload until you reach your goal.

Listening to your body

While there are many joint-friendly exercises, it is essential to listen to your body and only do what you can comfortably handle. For example, if squats hurt your knees, you should only do the exercise to the point where you feel no discomfort. If you feel pain, try changing the exercise to something more manageable or working up to it over time.

The best thing about these joint-friendly exercises is that they don’t require special equipment or a gym membership. Walking, for instance, is a low-impact activity that can strengthen the legs and back without putting too much strain on the hips or ankles. Swimming is another excellent option for seniors, as it doesn’t stress the joints and offers a full-body workout.


For an added boost in motivation, seek out a friend or family member to exercise with you. You may enjoy exercising more when you’re having fun with a partner.