When your joints hurt, the last thing you probably want to do is exercise. However, orthopedists recommend some activities that can be easy on your joints and good for your whole body. Here are some recommended cardio exercises that can keep you moving, even when your joints are complaining.
1. Walking
Walking is one great cardio option for joint healthsupporting the knees without adding harmful stress. It can improve walking speed and overall function, even in people with mild to moderate knee osteoarthritis, while encouraging confidence in movement. Longer or more frequent walking sessions promote functional benefits, helping to maintain mobility, strength and overall joint wellness.
In addition, you slightly increase your walking pace can support joint health and help manage osteoarthritis of the knee. Small increases in stride rate of 2% to 10% maintain a healthy load on the knee without increasing joint pain or stress. Gradually increasing pace instead of speed can be an effective way to keep your knees active and supported.
2. Cycling
Cycling offers many health benefits, including improved joint mobilitycardiac fitness, muscle strength and mental well-being. Its low impact nature makes it suitable for people of all ages and fitness levels.
This workout helps people with osteoarthritis stay active while reducing pain and stiffness. Strengthens leg and core muscles, improves range of motion and supports heart health. Cycling outdoors adds additional benefits, such as improving balance and coordination, while allowing you to enjoy fresh air and sunlight. Starting gradually with proper bike fit and safety measures allows you to build endurance and gain these benefits without stressing your joints.
3. Elliptical Training
Elliptical training provides a low-impact cardio workout that keeps your feet on the pedals, reducing the stress on your knees and ankles compared to running. Its smooth, guided motion distributes the load evenly across both feet while minimizing sudden impact forces.
When you control resistance, pace, and maintain proper posture, the elliptical supports safe, efficient movement. Using it at a moderate pace with proper alignment makes it a joint-friendly way to get steady, sustainable cardio.
Ellipticals provide full-body cardio workouts with low impact on the joints, making them ideal for beginners and anyone with joint sensitivity. You can use the machine gently or increase the intensity, and even incorporate it into high-intensity interval training for a more energetic session.
4. Swimming
Your body’s musculoskeletal system it is a complex structure of bones, joints and connective tissues that support movement, so it’s important to vary the exercises you do. One activity commonly recommended by orthopedists to benefit your musculoskeletal system is swimming.
This low-impact, non-weight-bearing exercise can play a protective role in the progression of osteoarthritis, as it slowed the structural changes of the joint in the middle stage. While short-term immobilization also showed some benefits, swimming supported joint structure without eliminating movement.
This exercise provides a great low impact workout for anyone with injuries or joint problems. Water supports 50% to 75% of your body weight, allowing you to move freely without pain. Even if walking or other low-intensity exercise causes discomfort, swimming safely keeps you active. You can swim on your own schedule, either alone or with others, making it a flexible and enjoyable way to refresh your routine.
Swimming promotes joint health with soothing inflammation throughout the body minimizing joint impact. Regular exercise helps reduce inflammatory signals associated with pain and stiffness, while enhancing protective processes that support tissue repair and circulation.
When joint pain signals that you need specialized care
Low-intensity cardio exercises such as walking, cycling, elliptical training and swimming support joint health while improving fitness, strength and overall function. Gradual changes in intensity, pace or technique maximize benefits without stressing the joints, making these exercises suitable for most abilities, including those with osteoarthritis.
Focusing on proper form, equipment and progression protects joints while enhancing balance, coordination and well-being. Regularly incorporating these joint-friendly workouts helps maintain mobility and promotes long-term musculoskeletal health.
