Low impact exercises are so essential to build your muscles and lose weight when your joints aren’t in the best shape. There are easy workouts and stretches that not only help you stay active and healthy but also relieve some pain and tension off your joints.


Pilates may not seem like a low impact exercise at first, especially for joint issues. According to the National Health Service, pilates is super beneficial for women suffering from knee problems. “Regular Pilates practice can help improve posture, muscle tone, balance, and joint mobility, as well as relieve stress and tension.” It’s not too late to enjoy a nice body strengthening workout! You can consult your doctor, of course, depending on your condition.

Kettle Bell swing

Joint pain, especially around the knees, can be tricky, but for many people, it usually stems from a weakness in your core muscles, hamstrings, and glutes. This is why a proper kettlebell swing exercise is a great way to strengthen your core and hamstrings. By doing so, your body builds more muscle mass to take the weight off your knees.

You can do this straightforward exercise for 1 minute every day:
1. Stand with your feet apart, gripping the top of the kettlebell handle with both hands.
2. Bend your knees into a half squat, then hinge forward at the hips to drop the kettlebell between your legs.
3. Stand back up and, as you do, thrust from your hips and use the momentum to swing the weight to chest height in front of you.


Yoga is a great way to stretch and warm up your muscles while also strengthening your core and joints. Yoga focuses on listening to what your body needs while paying attention to your breathing and relaxation.

There are tons of yoga moves with different levels of intensity that will relieve you of any pain or tension you feel in your body. The most important thing is to go slow and not push your body too hard.


Whether you’re a fan of outdoor bike rides or feel more comfortable on a stationary bike, this simple exercise is good cardio for you and can help with any inflammation or soreness in your knees.

Start by avoiding any hills or tough roads when biking, and make sure to raise your seat a bit higher to decrease any pressure on your knees.