As women age, joint pain becomes a common concern, especially during menopause when hormonal changes, such as decreased estrogen, can intensify discomfort [1]. Post-childbirth, joint pain may also arise due to hormonal shifts and the physical demands of caring for a newborn. However, these challenges don’t have to prevent you from staying active and enjoying life. In fact, maintaining regular movement can help alleviate joint pain and promote overall strength and vitality, allowing you to feel both energized and healthy.
Did you know?
In 2019, approximately 528 million people worldwide were living with osteoarthritis, marking a 113% increase since 1990. Notably, about 73% of those affected are older than 55 years, and 60% are female. The knee is the most frequently affected joint, with a prevalence of 365 million cases of joint pain, followed by the hip and the hand [2].
As we approach International Women’s Day on March 8, 2025, with the theme “Accelerate Action,” it’s the perfect time to focus on women’s health and well-being. By choosing activities that are kind to your joints, you can stay fit, feel good, and keep doing the things you love.
Here are eight joint-friendly ways to stay active with joint pain:
1. Walking
Walking is a simple and accessible way to keep moving. It promotes joint flexibility and supports joint [3].
How to Start:
-Begin with short walks on flat surfaces, such as around your neighborhood or in a local park.
-Aim for 10 to 15 minutes per walk, and gradually increase the duration as you feel more comfortable.
-Wear supportive shoes to cushion your joints and enhance comfort.
2. Cycling
Cycling, especially on a stationary bike, is a great way to get your heart pumping while being gentle on your joints. It strengthens leg muscles and improves joint health.
How to Start:
-Adjust the bike seat to a comfortable height to ensure proper posture.
-Start with 10 to 15-minute sessions at a low resistance level.
-As your stamina builds, gradually increase the duration and resistance.
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3. Swimming or Water Aerobics
Water exercises are fantastic for reducing joint pain and discomfort while providing resistance to strengthen muscles. The buoyancy of water supports your body, making movements smoother and more comfortable.
How to Start:
-Look for local pools that offer lap swimming or water aerobics classes.
-Begin with gentle swimming strokes or participate in beginner-friendly water aerobics sessions.
-Aim for 20 to 30-minute sessions, adjusting the intensity based on your comfort level.
4. Yoga or Tai Chi
Practices like yoga and Tai Chi focus on balance, controlled movements, and gentle stretching. These exercises can improve flexibility, reduce stiffness, and enhance overall joint function.
How to Start:
-Join a beginner’s class at a local studio or follow online tutorials designed for novices.
-Practice poses and movements that feel comfortable, avoiding any that cause discomfort.
-Aim for 2 to 3 sessions per week, each lasting about 30 to 45 minutes.
5. Strength Training
Strength training helps stabilize and support joints by strengthening the surrounding muscles. Using light weights or resistance bands can enhance joint health without adding stress.
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How to Start:
-Begin with light dumbbells (2 to 3 pounds) or resistance bands.
-Perform exercises targeting major muscle groups, such as bicep curls, leg presses, and chest presses.
-Start with 8 to 12 repetitions per exercise, aiming for 2 to 3 sets.
6. Stretching
Regular stretching is essential for keeping your muscles flexible, strong, and healthy, which in turn supports joint health. Gentle stretches can help alleviate joint pain and improve mobility.
How to Start:
-Incorporate stretching into your daily routine, focusing on major muscle groups.
-Hold each stretch for 20 to 30 seconds, ensuring you stretch to the point of tension but not pain, and avoid bouncing movements.
-Perform stretches after warming up your muscles or at the end of your exercise session.
7. Pilates
Pilates is a low-impact exercise that focuses on core strength, flexibility, and controlled movements. It’s especially great for improving posture and supporting joint health.
How to Start:
-Join a beginner’s Pilates class or follow online tutorials designed for novices.
-Practice exercises that focus on core engagement and proper alignment.
-Aim for 2 to 3 sessions per week, each lasting about 30 to 45 minutes.
8. Range-of-Motion Exercises
Range-of-motion exercises are simple movements that help keep your joints flexible and functional. They’re especially helpful if you’re dealing with joint pain and stiffness.
How to Start:
-Incorporate gentle movements like arm circles, ankle rolls, or shoulder shrugs into your daily routine.
-Perform each movement slowly and within a comfortable range, avoiding any that cause pain.
-Aim for 5 to 10 repetitions of each exercise, adjusting based on your comfort level.
Tips for Joint-Friendly Exercising
-Listen to Your Body: Avoid movements that cause pain or discomfort, and modify exercises as needed.
-Warm Up First: Preparing your joints and muscles before exercising can prevent injuries and reduce strain.
-Stay Consistent: Regular low-impact exercises contribute to long-term joint health and overall well-being
By incorporating these activities and tips into your lifestyle, you can manage joint pain effectively while staying active and healthy.
The article is written by Mantasha, Executive, Clinical Health & Content, and reviewed by Monalisa Deka, Senior Health Content Editor
References:
1. Roman-Blas, J. A., Castañeda, S., Largo, R., & Herrero-Beaumont, G. (2009). Osteoarthritis associated with estrogen deficiency. Arthritis research & therapy, 11(5), 241. https://doi.org/10.1186/ar2791
2. Osteoarthritis.WHO.2023. Available online: https://www.who.int/news-room/fact-sheets/detail/osteoarthritis
3. Ungvari, Z., Fazekas-Pongor, V., Csiszar, A., & Kunutsor, S. K. (2023). The multifaceted benefits of walking for healthy aging: from Blue Zones to molecular mechanisms. GeroScience, 45(6), 3211–3239. https://pubmed.ncbi.nlm.nih.gov/37495893/