Search

If you live with arthritis or a rheumatic condition, you might worry that exercise could make your pain worse. But movement—when done gently and intentionally—can actually help reduce stiffness, improve flexibility, and support joint health. Low-impact exercises are a safe and effective way to stay active without putting extra strain on your joints.

Why low-impact matters

Low-impact exercises are designed to keep at least one foot on the ground at all times or reduce pressure on the joints through water or slow movement. This makes them ideal for people with arthritis, joint pain, or chronic inflammation.

These types of exercises can help you:

• Maintain or improve range of motion
• Strengthen the muscles that support your joints
• Increase circulation and reduce stiffness
• Improve balance and coordination
• Boost energy and mood without overexertion

Recommended low-impact exercises

• Walking: A simple way to stay mobile and support heart health
• Swimming or water aerobics: Buoyancy reduces joint pressure while improving strength
• Stationary cycling: Builds leg strength and promotes circulation without impact
• Yoga: Increases flexibility and supports balance through gentle poses
• Tai Chi: A slow, flowing movement practice that supports joint health and stress relief
• Resistance band exercises: Help build strength with less strain than free weights

Tips for exercising with joint pain

• Start slowly and listen to your body
• Use warm-ups and cool-downs to reduce injury risk
• Apply heat before and ice after if needed
• Wear supportive shoes or use joint braces if recommended
• Modify movements if something causes discomfort

You don’t have to push through pain

Staying active doesn’t mean pushing your body past its limits. It means finding the kinds of movement that feel good and support your health long term. Even small, consistent efforts can improve how your joints feel and function.

Talk with your care team or a physical therapist about building an exercise plan that works for you. Your joints—and your whole body—will thank you for moving.

Your Symptoms Matter

If you’re ready to take the next step toward clarity and relief, the team at TIR Specialists in Amarillo is here to walk with you, providing compassionate care, expert guidance, and personalized treatment plans designed to help you regain control, reduce discomfort, and improve your quality of life.