As you age, maintaining an active lifestyle becomes increasingly essential for your overall health and well-being.
These joint-friendly exercises not only helppreserve mobilitybut also contribute to strength, flexibility, and mental well-being.
Keep reading for the best joint-friendly exercises to do as you age.
Photo: Shutterstock. Design: Eat This, Not That!
Walking Lunges
The first of these joint-friendly exercises is the walking lunge.
Walking lunges are an excellent exercise for strengthening the lower-body muscles while enhancing balance and stability.
This exercise engages multiple muscle groups simultaneously, including the quadriceps, hamstrings, glutes, and calves.
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Stand tall with your feet together and your hands on your hips.
Push off your right foot to return to the starting position.
Sit upright on a chair with your feet flat on the floor.
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Extend one leg straight out in front of you, keeping the knee slightly bent.
Hold for a moment, then lower the leg back down.
Repeat with the other leg.
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Aim for two to three sets of 10 to 12 repetitions per leg.
Stand in waist-deep water with your arms by your sides.
Walk forward, focusing on engaging your core and pumping your arms.
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Maintain a brisk pace for 10 to 15 minutes.
Increase the duration or intensity as your fitness improves.
This exercise helps release tension in the spine, shoulders, and neck while promoting relaxation and stress relief.
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Sit tall in a chair with your feet flat on the floor and your hands resting on your knees.
Hold the twist for a few breaths, then return to the center and repeat on the other side.
Aim for two to three sets of five to eight repetitions per side, gradually increasing as tolerated.
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Sit tall on a chair with a resistance band looped around one foot and anchored behind you.
Extend the leg forward, pressing against the resistance of the band.
Slowly bend the knee to return to the starting position.
Stand facing a wall with your arms extended at shoulder height and your palms flat against the wall.
Lean forward and bend your elbows to lower your chest toward the wall.
Push back to the starting position, keeping your body in a straight line.
Standing Calf Raises
Next up on this list of joint-friendly exercises is the standing calf raise.
Standing calf raises are an effective exercise for strengthening the calf muscles and improving ankle stability.
Stand tall with your feet hip-width apart and your hands resting on a stable surface for balance.
Rise onto the balls of your feet, lifting your heels as high as possible.
Hold for a moment, then lower your heels back down.
Complete two to three sets of 12 to 15 repetitions, gradually increasing as tolerated.
Supine leg lifts can be done virtually anywhere, making them a convenient addition to your daily routine.
Lie on your back with your legs extended and your arms by your sides.
Lift one leg toward the ceiling, keeping the knee straight but not locked.
Lower the leg back down with control.
Repeat with the other leg.
Bend your elbows to curl the weights toward your shoulders, keeping your upper arms stationary.
Lower the weights back down with control.
Complete two to three sets of 10 to 12 repetitions, focusing on slow and controlled movements.
Standing Hip Abduction
The last of these joint-friendly exercises is the standing hip abduction.
This move targets the muscles of the outer thighs and hips, helping to improve hip stability and balance.
Stand tall with your feet hip-width apart and your hands resting on a stable surface for balance.
Lift one leg out to the side, keeping the knee straight but not locked.
Hold for a moment, then lower the leg back down.
Repeat with the other leg.
Aim for two to three sets of 10 to 12 repetitions per leg, gradually increasing as tolerated.
