Sore and stiff joints are one of the most common complaints among people over 60, and this discomfort can make even simple movements feel more difficult than they should.
But here’s the kicker – when you stop moving, that’s when it gets worse. With the right exercises for stiff joints and consistency, you’ll be able to feel stronger and move with a lot less pain.
Experts agree that gentle movement is one of the best remedies for stiff joints. The key is choosing low-impact exercises that keep your body flexible and your muscles strong without adding extra strain.
These are the same kinds of doctor-recommended exercises for seniors that physical therapists use to help their patients stay active well into their seventies and eighties.
Today, I want to share a few of the best exercises for stiff joints that can help you regain mobility and put the ibuprofen away.
best Exercises for stiff joints
Here are 8 of the best exercises for stiff joints that doctors and physical therapists recommend. If you want more exercises for strength, mobility and flexibility, you can check out these articles:
- How to Have a Strong Body After 60
- 9 Low-Impact Exercises For Seniors
- Stretching Exercises For Older Adults
You might also really like this video from my YouTube channel.
And don’t forget to check with your doctor before starting any new fitness or health regimen. What may be good for some is not necessarily good for all. Best to be safe.
Chair Squats
If you want to keep your knees, hips, and legs strong, this one’s a must. Stand in front of a sturdy chair with your feet about hip-width apart. Lower yourself slowly until you just touch the chair, then push through your heels to stand back up.
This simple move is one of the best low-impact exercises for seniors because it mimics how you move in daily life. It strengthens the quadriceps, hips, and glutes, which support your joints and improve flexibility.
Start with five to ten repetitions and build up as your strength improves.
Single Leg Balance
Balance is crucial as we get older to help prevent falls and to improve joint flexibility after 60. Stand next to a wall or a really sturdy chair (make sure it’s secure and sturdy if you have balance issues) and lift one foot off the ground. Hold the position for about ten seconds, then switch legs.
This movement keeps your ankles, knees, and hips stable while gently strengthening the smaller muscles that protect your joints. As you get better, try holding the position without touching the wall.
Wall Angels
This upper body mobility exercise works wonders for the shoulders and upper back. Stand with your heels, spine, and head against a wall. With your arms bent like a goalpost, slide them up toward the ceiling and back down.
Wall angels are great for improving posture and keeping the shoulder joints flexible. They’re part of many joint pain relief exercises recommended by physical therapists because they open up tight muscles and reduce upper body stiffness.
Step Ups
Find a small step or low platform and step up with one foot, then bring the other foot up to meet it. Step back down carefully and repeat. This strengthens the hips, thighs, and knees, which are often the first places stiffness shows up.
You can also use stairs, provided they aren’t too high.
Step-ups are one of the best exercises for arthritis and stiffness because they build strength where you need it most without adding impact. Start slow and use a railing or chair for support if needed.
Ankle Circles and Calf Raises
People rarely think about their ankles until they stop moving well. Sit or stand, lift one foot off the ground, and rotate it in slow circles. Then switch directions. For calf raises, hold onto a chair and rise up onto your toes, then lower slowly.
These joint mobility exercises are small but powerful. They improve balance, circulation, and the flexibility of your ankles and calves, which directly affects how your knees and hips feel.
Stationary or Recumbent Bike
If you have access to a stationary bike, try gentle cycling for 10 to 20 minutes. This is one of the most joint-friendly workouts for older adults because it moves your legs through a full range of motion without impact.
It’s also an excellent choice if you want to reduce stiffness and improve joint flexibility after 60. Keep the resistance low at first and focus on smooth, easy pedalling.
Water Exercises
Aquatic workouts are one of the safest ways to move if your joints are stiff or achy. Try walking or light jogging in the pool for 15 to 30 minutes. The water supports your body weight, so your joints can move freely without pressure or pain.
Water workouts are gentle exercises for older adults that build strength, boost flexibility, and relieve pain all at once. Plus, they feel good and are easy on every part of your body.
Resistance Band Training
Light resistance bands are a simple tool for building strength around your joints. Try seated rows, side steps, or gentle leg presses. These moves are low-impact, easy to modify, and very effective for improving mobility.
Strong muscles protect your joints, and this kind of low-impact strength training helps reduce stiffness long term. Even ten minutes a day can make a noticeable difference in how your body feels.
Yoga
Yoga is one of the most effective low-impact exercises for stiff joints because it combines movement, balance, and breathing. Simple poses like Cat-Cow, Warrior II, and seated twists help loosen tight hips, knees, and shoulders while improving posture and circulation.
It’s also excellent for reducing inflammation and calming the nervous system, which naturally eases joint pain and stiffness. Practicing gentle yoga just a few times a week can improve flexibility, balance, and overall joint comfort so you can move with more confidence and ease.
I follow Sara Beth Yoga on YouTube and do her routines about 4 times a week.
How to Build Your Routine
Start small. Pick three or four of these doctor-recommended exercises for seniors and do them three times a week. Each session should last about 20 to 30 minutes. Add light walking or water exercise on the other days to keep your joints moving.
Always warm up for five minutes with gentle marching or arm swings, and listen to your body. A little muscle soreness is fine, but sharp joint pain means stop. Over time, your balance, flexibility, and strength will all improve.
Final Thoughts on Exercises for Stiff Joints
You don’t have to let stiff joints slow you down. These gentle, science-backed exercises are designed to improve joint mobility, increase flexibility, and relieve pain naturally. Think of it as the WD-40 workout for your body.
A few minutes of movement each day can keep your joints lubricated, your muscles strong, and your spirit energized.
Aging doesn’t have to mean sitting still or lying on the couch, getting old and feeling sorry for yourself. It just means finding new ways to stay active, smart, and strong.
