When your joints are aching, the last thing you likely want to do is exercise. However, orthopedists recommend a few activities that can are both easy on your joints and good for your whole body. Here are some recommended cardio workouts that can keep you moving, even when your joints are protesting.

1. Walking

Walking is an excellent cardio choice for joint health, supporting knees without adding harmful stress.

It can improve gait speed and overall function, even in people with mild-to-moderate knee osteoarthritis, while encouraging confidence in movement. Longer or more frequent walking sessions promote functional gains, helping maintain mobility, strength and overall joint wellbeing.

Additionally, slightly increasing your walking cadence can support joint health and help manage knee osteoarthritis. Small boosts in step rate from 2% to 10% maintain healthy knee loading without increasing pain or joint stress. Gradual increases in cadence rather than speed can be an effective way to keep your knees active and supported.

2.

Cycling

Cycling offers many health benefits, including improved joint mobility, heart fitness, muscle strength and mental well-being. Its low-impact nature makes it suitable for people of all ages and fitness levels.

This workout helps people with osteoarthritis stay active while reducing pain and stiffness. It strengthens muscles in the legs and core, improves range of motion, and supports heart health. Outdoor cycling adds extra benefits like boosting balance and coordination while letting you enjoy fresh air and sunlight.

Starting gradually with proper bike fit and safety measures enables you to build endurance and gain these benefits without stressing your joints.

3. Elliptical Training

Elliptical training provides a low-impact cardio workout that keeps your feet on the pedals, reducing stress on your knees and ankles compared to running. Its smooth, guided motion distributes load evenly across both legs while minimizing sudden impact forces.

When you control resistance, cadence and maintain proper posture, the elliptical supports safe, effective movement. Using it at a moderate pace with correct alignment makes it a joint-friendly way to get steady, sustainable cardio.

Ellipticals provide full-body cardio workouts with low joint impact, making them ideal for beginners and anyone with joint sensitivity.

You can use the machine gently or ramp up the intensity, even incorporating it into high-intensity interval training for a more energetic session.

4. Swimming

Your body’s musculoskeletal system is a complex structure of bones, joints and connective tissues that support movement, so it’s important to differentiate the exercises you do. One activity commonly recommended by orthopedists to benefit your musculoskeletal system is swimming.

This low-impact, non-weight-bearing exercise may play a protective role in the progression of osteoarthritis, as it slowed structural joint changes at the middle stage. While short-term immobilization also showed some benefits, swimming supported joint structure without eliminating movement.

This exercise provides an excellent low-impact workout for anyone with injuries or joint problems.

The water supports 50% to 75% of your body weight, letting you move freely without pain. Even if walking or other low-impact exercises cause discomfort, swimming keeps you active safely. You can swim on your own schedule, whether alone or with others, making it a flexible and enjoyable way to refresh your routine.

Swimming promotes joint health by soothing inflammation throughout the body while minimizing joint impact. Regular practice helps lower inflammatory signals linked to pain and stiffness while boosting protective processes that support tissue repair and circulation.

When Joint Pain Signals You Need Expert Care

Low-impact cardio workouts like walking, cycling, elliptical training and swimming supports joint health while improving fitness, strength and overall function.

Gradual changes in intensity, cadence or technique maximize benefits without stressing joints, making these exercises suitable for most abilities, including those with osteoarthritis.

Focusing on proper form, equipment and progression protects joints while enhancing balance, coordination and wellbeing. Regularly incorporating these joint-friendly workouts helps maintain mobility and promotes long-term musculoskeletal health.