Severe winter weather can make your routine fitness goals a challenge, especially when trying to prioritize your joint health. The winter chill isn’t a reason to hibernate - there are plenty of winter workouts that can keep you warm while prioritizing your joint health!
For people with hip and knee arthritis, exercise can increase strength while helping reduce joint pain. Many low-impact exercises are gentle and effective to help improve your hip and knee health all year long.
- Swimming: During this winter, seek out a local aquatic center or gym with an indoor pool to obtain a low-impact full-body workout. While swimming, the water relieves stress on your hips and knees while still strengthening them.
- Cycling: Cycling using a stationary bike is an excellent way to get in your cardio while not putting excess pressure on your joints. Additionally, your legs are in constant movement, helping loosen your joints and build strength.
- Elliptical: Instead of running this winter, try using an elliptical. Not only will the elliptical keep you out of the winter chill, but it will also help to mimic the motions of running or walking without the negative impact on your hips and knees. You can also use the elliptical in reverse to work other essential muscles in your hips and knees, providing extra strength and stability.
- Yoga and Pilates: Yoga and pilates are both excellent workouts that encourage flexibility, core strength, balance, and good posture. You can adjust each of these exercises to your fitness level and choose workouts that prioritize hip and knee health.
- Rowing: Rowing machines are yet another exercise that works your upper and lower body, helping to build strength in your hips and knees. Due to the fluid, gliding motion of these machines, there is minimal stress but on your knees and hips.
- Stair Climbing: Whether you use a stairmaster machine or simply climb the stairs in your house, this low-impact exercise is an excellent way to build muscle and encourage blood flow in your hips and knees.
Don’t let the cold weather disrupt your workout goals. Follow these simple and effective exercises to fight arthritis joint pain and maintain healthy hip and knee joints.
AUTHOR: Dr. Andrew Ehmke is a board-certified and fellowship-trained joint replacement surgeon specializing in robotic-assisted and minimally invasive hip and knee replacement in Chicagoland and NW Indiana.
