Enhance your joints' strength and minimize the risk of injuries with these six fitness professional-endorsed workouts
Boost your joint health and mobility with the Joint Pain Programme from Nuffield Health, a collection of six exercise routines specifically designed to benefit those with conditions like osteoarthritis, rheumatoid arthritis, bursitis, and other degenerative conditions.
The programme includes a variety of exercises, such as squats, seated rows, leg extensions, shoulder presses, step ups, and stability challenges. Most of these exercises can be performed equipment-free or with a resistance band, making them accessible for everyone.
For the final move, a bosu ball or balance board might be required, which can be purchased for roughly $15 from Amazon. However, a no-equipment alternative is also included for those who prefer not to use additional equipment.
Abby O'Rourke, the clinical fitness regional lead at Nuffield Health, advises performing each move for between 30 seconds and one minute, then resting for 15-30 seconds. She suggests repeating the routine two to three times every week and doing it alongside an aerobic activity like walking.
Stronger muscles, ligaments, and tendons built through these exercises provide support for joints, while stability exercises help move the body evenly and reduce the chance of injury. Exercise also supports joint health by building and maintaining strength in supportive tissues and increasing endorphins to reduce pain sensitivity over time.
Cardio exercises, such as walking, further help reduce the overall inflammation contributing to joint pain. The recommended movement exercises for the prevention of joint pain have been developed and endorsed by medical guidelines like the new knee osteoarthritis guideline of 2025. These guidelines emphasize physiotherapeutically guided, individually adapted training as the standard and are created by expert medical organizations and associations responsible for such clinical practice standards.
So, remember, as the UK chief medical officer's guidance states, 'some is good, more is better'. Start incorporating these exercises into your routine today to improve your strength, mobility, cardio, and stability for joint health benefits.
