Weight loss Exercises That Keep Joint pain At Bay

Are you suffering from joint pain?

Is the joint pain preventing you from doing exercises?

You are not alone. Joint pain is one of the common symptoms in people suffering from arthritis, osteoarthritis, bursitis, etc. Effective management is necessary to prevent joint pain. This article will cover tips and tricks to lose weight without straining your joints. 

Even though losing weight becomes difficult for people suffering from joint pain issues like arthritis, obesity, and tendon injuries, one should not strain their body to lose some kilos. People should avoid hardcore exercises and heavy weight lifting in such cases and resort to exercise in the form of yoga, walking, aerobics, etc. Read on for more insights.

Joint Pain

Joint pain is not a joke if you are suffering from one of the following ailments.

Old age people are more prone to osteoarthritis© Shutterstock

  1. Arthritis: Osteoarthritis (Degenerative type) in old people; Rheumatoid arthritis (inflammatory type); Gout (uric acid accumulation).  
  2. Diabetes: A most common complication of diabetes is Diabetic neuropathy. Diabetic neuropathy is a complication of diabetes millets. It causes joint pain in the extremities.
  3. Injuries: Injury induced by accidents, trauma, sports and Immobilisation for a long period.
  4. Injuries due to overuse of muscles or joints: Bursitis; tendonitis; Baker’s cyst; patella-femoral pain syndrome (PEPS)/Runner’s knee.
  5. Obesity: Excessive weight increases the pressure in joints, which causes severe pain in the long term. 
  6. Seasonal allergies: Inflammation of the joints specified to some seasons.

A man experiencing pain due to overweight straining© Shutterstock

Top Three Weight Loss Exercises for joint pain

Stretching

Stretches are simple yet effective warmup exercises for overall body health. Learn 5 to 8 routine stretches that work on all body parts. Repeat the stretches thrice with a 5-minute break in between. Some of the common stretches are toe touch, shoulder stretch, butterfly stretch, quadriceps stretches, cat stretch and calf stretch.

  1. Toe touch- Stand still with your foots closed. Bend down slowly and try to touch your toe. Don’t over-strain.
  2. Shoulder stretch- Close your right fist and raise your hand above your head. Take your right hand towards your left shoulder, and hold it with your left hand. Repeat a few times and do the same with opposite hands.
  3. Butterfly stretch- Sit down with your feet touching each other. Hold your feet with your hands. Now move your knee like a butterfly waving its wings.
  4. Quadriceps Stretch- Stand straight and bend one leg backwards. Try holding the bent leg with your hand for 5 – 10 seconds.
  5. Cat stretch- Lie down with your hands and knees on the ground. Move your hip down with flexed neck, and hold it for 5 seconds. Now move your hip upwards with your head down, and hold it for 5 seconds.
  6. Calf Stretch- In a standing position, put your hands on the wall as if you are doing push-ups. Now push the wall and stretch one of your legs backwards until you feel the calves stretching. Hold it for a few seconds and repeat with the other leg.

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Walking

Walking is one of the best-underrated exercises of all time. It helps in improving stamina, reducing weight, improving physical structure/posture correction and providing relaxation. Start small, take small walks (5 minutes), and then move to bigger goals. Take sufficient breaks between walks.

man jogging morning out on race© Shutterstock

Slow Movement Activities

Slow movement activities like yoga, tai chi, and slow Zumba. These are some of the commonest slow-movement activities to lose weight. Slow movement exercises are low-impact body movements that have little strain on joints. These can be practised by people having physical limitations.

  • Yoga: It is one of the oldest forms of physical activity, involving people’s physical, mental and spiritual aspects. Yoga originated in India and is usually known as a combination of breathing exercises, meditation and physical stretching.

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  • Tai chi: Tai chi or shadow boxing is a form of traditional Chinese martial art. It was primarily invented for defence training. But in this 21st century, Tai chi is one of the best slow-movement exercises with packed health benefits. Tai chi is also known as meditation in motion. Apart from physical benefits, Tai chi is a good stress buster. 
  • Zumba: Zumba is a fitness activity performed in the form of dance. If you are a dance lover, Zumba is a good physical activity.

Additional weight loss exercises for joint pain

Knee Exercises

  • Squats
  • Half squats
  • Glute kicks
  • Forward lunges
  • Step-ups
  • Donkey kicks
  • Wall sitting

man working out smiling© Shutterstock

Hip Exercises

  • Hip abduction moves
  • Resistance band hip abduction
  • Side planks
  • Inner thigh sit-ups
  • Crunches
  • Butterfly crunches

fitness man doing bodyweight glute on floor© Shutterstock

Leg Exercises

  • Resistance Band leg abduction
  • Side lunges
  • Leg raises/ leg lifts
  • Hamstring Stretch

man doing lunges© Shutterstock

Whole Body Workouts

  • Zumba
  • Walking
  • Stretches
  • Yoga
  • Using Elliptical
  • Tai chi
  • Swimming
  • Rowing

Man doing Battle Rope Exercise© Shutterstock

Things to keep in mind for Weight Loss Exercises with joint pain

  1. Take consultations from your health care provider before starting exercises. 
  2. Take advice from a doctor about the prognosis of your ailments.
  3. Move your body often; it will help promote ROM (Range of motion). 
  4. Do stretches, walking and aerobics. 
  5. Always choose fewer impact exercises like yoga, tai chi and Zumba. It will provide muscle endurance, improve nerve-muscle stimuli transmission control, and reduce bone stiffness.
  6. Prefer short but frequent exercise moves like cardio exercises.
  7. Wear splinters, grip bands, and assistive equipment to avoid stress while working out. 
  8. Always take sufficient rest in between exercises to avoid stress.
  9. Do Balance training activities.
  10. Avoid prolonged static positioning. Try to change positions more often.
  11. Stop and take rests when you will discomfort or fatigue. When joint pain seems extremely sudden and unbearable, consult a doctor immediately.

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Routine habits to practice for losing weight

Exercising alone won’t help in losing weight if you don’t follow a healthy lifestyle. These are some of the effective habits to adopt for better results.

  1. Avoid bad lifestyle habits like Smoking, Alcohol consumption, Weed intake, High fat-low fibre diet, etc.
  2. Avoid bad food habits such as Processed foods, carbonated drinks, Preservatives & Additives, processed sugars, etc.
  3. Maintain a balanced diet and ensure a normal calorie intake. 
  4. Good Sleep: Follow a proper diet and sleep time, avoid going to bed immediately after dinner, avoid consuming snacks before bedtime, etc.
  5. Clothing: Wear comfortable clothes and supporters during workouts.

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To sum it up

There are various weight loss exercises suitable for people suffering from joint pain. Consult your doctor and fitness instructor to choose a suitable workout that works for your body type.