Safe and Gentle Exercises to Get You Started
If you’re new to exercise or managing chronic pain, starting slowly is crucial. The best exercise is one you can do consistently and safely. Always listen to your body and never push through sharp pain.
1. Chair Yoga
What it is: A gentle form of yoga practiced while sitting in a chair or using a chair for support.
Why it’s great: It improves flexibility, circulation, and body awareness without putting stress on your joints. It’s perfect for those with balance concerns or arthritis. Seated poses can help stretch the muscles in your legs and back, while gentle twists can aid digestion and mobility.
2. Water Aerobics
What it is: A guided exercise class held in a shallow pool.
Why it’s great: The water supports your body weight, taking all the pressure off your joints. This makes it an ideal activity for those with arthritis or neuropathy. The water’s resistance provides a gentle way to build strength, and the hydrostatic pressure can help reduce swelling in the feet and ankles.
3. Tai Chi
What it is: A graceful, slow-moving form of martial art often described as “meditation in motion.”
Why it’s great: Tai Chi is one of the most highly recommended activities for fall prevention. Its slow, deliberate movements improve balance, coordination, and leg strength. It also has a calming effect on the mind, which can help with the mood-related symptoms we discussed.
4. Seated Strength Exercises
What it is: Using light weights or resistance bands while seated in a sturdy chair.
Why it’s great: You can build essential muscle strength without needing to stand. Simple exercises like bicep curls, overhead presses, and leg extensions (lifting one leg straight out) help maintain the muscle mass we need for daily activities, from carrying groceries to getting up from a chair.
