Exercises That Are Easy on Your Body
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When joint pain, arthritis, or past injuries make high-impact workouts feel intimidating (or even impossible), it doesn’t mean you have to sit on the sidelines. There are plenty of effective, low-impact exercises that protect your joints while still helping you build strength, endurance, and flexibility. The key is choosing the right types of movement.
Here are some excellent joint-friendly options you can do right here at Cornerstone.
WALKING
It may be simple, but walking is one of the best low-impact cardiovascular exercises. Whether you walk on a treadmill or outdoors, it’s gentle on your knees and hips while still delivering heart health and calorie-burning benefits. Using incline or interval variations can add intensity without strain.
CYCLING
Stationary bikes (upright or recumbent) offer a fantastic way to get your heart pumping without putting stress on your knees, hips, or back. It’s especially great for those with osteoarthritis or joint sensitivity in the lower body.
ELLIPTICAL TRAINING
Ellipticals offer a full-body cardio workout with a smooth, gliding motion that minimizes joint impact. With hand levers for upper body engagement, this is a great cross-training option that avoids the jarring motion of running.
YOGA
Yoga enhances mobility, flexibility, and strength without stressing the joints. Gentle yoga classes (such as Yin or Restorative Yoga) are particularly helpful for relieving tension and maintaining range of motion in a safe, supportive environment.
PILATES REFORMER
Pilates Reformer training is a top-tier joint-friendly workout. With the support of spring resistance and a sliding carriage, you’ll build deep core strength and muscle control while reducing pressure on the knees, spine, and hips. It’s also ideal for those recovering from injury or managing chronic pain.
STRENGTH TRAINING (with Proper Form)
Lifting weights doesn’t have to be high-impact. In fact, it’s one of the most effective ways to protect your joints long term. Using resistance bands, machines, dumbbells, or barbells under the guidance of a personal trainer ensures proper alignment and joint safety. Strengthening the muscles around your joints can actually reduce pain and prevent future injury.
STRETCHING AND MOBILITY WORK
Mobility and stretching classes or one-on-one sessions can help improve joint function and reduce stiffness. Gentle, guided movements help keep joints lubricated and flexible—key for pain-free everyday movement.
ROWING
Rowing is a fantastic low-impact, full-body workout that strengthens both the upper and lower body while being gentle on the joints, especially when done with proper form. It builds cardiovascular endurance and muscle without pounding your knees or hips, making it a smart option for those with joint concerns.
ZUMBA AND DANCE-BASED FITNESS
Dance fitness like Zumba can be surprisingly joint-friendly, thanks to its fluid movements and natural body rhythm. Many classes offer low-impact modifications that reduce jumping or twisting, making it accessible for different fitness levels. Plus, it’s a fun way to improve coordination, cardio health, and mood without putting stress on your joints.
Joint pain shouldn’t stop you from staying active; it just means working smarter. With the right exercises and support from our experienced trainers and instructors, you can stay strong, mobile, and confident in your workouts.
Want to explore these joint-friendly options in person? Try a class, book a session, or stop by the fitness floor. We’re here to help you move well for life.
