Here are a few ideas for some joint-friendly home workouts you can do with minimal equipment.
Keeping your joints active and moving without increasing wear or strain may feel like a balancing act, but there are plenty of activities and exercises available that are joint-friendly. We’ve gathered some of our favorite home workout ideas that are joint-friendly, so you can give them a try and pick some favorites. Be sure to consult with your doctor before starting a new workout routine.
Resistance Bands
Using resistance bands for a workout is a great way to have minimal equipment for maximum results. Resistance bands also come in various weights or sizes, meaning you can tailor your workout to fit your fitness level and preferences. Resistance bands can be incorporated in a variety of ways, like bicep curls, leg stretches, and more. Using lighter bands can give a relaxed workout, and using heavier bands can help build muscle.
Resistance band training can also help build flexibility and stability, meaning your body and joints may be more equipped to handle other activities. You can even perform resistance band exercises while seated, further reducing strain on your joints.
Tai Chi or Yoga
Both Tai Chi and yoga are praised for their gentle stretches, slow movement, and low strain on joints. Whether you’re a complete novice or a pro with poses, these slow exercises may help you improve balance, build muscle, and improve mental clarity. Try following along to a virtual class or recording for a home workout, or pick a few of your favorite poses or stretches and create your own flow. This is a great home workout that requires little to no equipment, making it accessible and practical for most homes.
Dance
Dancing is a low-impact, high-cardio workout that can be really fun to do in your own home. Try playing some of your favorite music and dancing around your kitchen, living room, or any other space you have. It’s a good idea to make sure your floor is clear of tripping hazards before starting. Dancing is a good way to work in some steps in a joint-friendly way, as you can pace yourself and move in ways that are comfortable for you. Try incorporating different styles of music and dance moves for a balanced, interesting home workout.
Walking
Taking a walk around your neighborhood is a low-impact activity that will help build muscle and cardio while not creating stress or strain on your joints. Be sure to choose cushioned, well-fitting shoes for maximum comfort and support.
Core Exercises
Working your core is beneficial to other parts of your body, and doesn’t require joint strain or stress. Try crunches or slow sit-ups on a padded yoga mat to build strength and muscle. Building your core can help improve balance, stability, and help with general body movements. You can try side leans for core building and muscle stretching, too.
Working out at home doesn’t require fancy equipment or a lot of space. It’s easy to incorporate joint-friendly home workouts into your routine. Whether you prefer a variety and rotate through these options, or prefer to pick a favorite and stick with it, you’ll see benefits and feel great about your workouts. Be sure to visit the CapTel blog for more helpful exercise inspiration.
