Best Cardio Workouts for People with Joint Pain

15 December 2025

Cardio and joint pain—two words that don't usually go hand in hand, right? If you’re someone who suffers from aching knees, stiff hips, or sore ankles, just the thought of exercising might make you cringe. That’s totally understandable. You want to stay active, keep your heart healthy, and maybe shed a few pounds, but not at the cost of grinding your joints into dust.

So here's the good news: You absolutely can get in a solid, sweat-worthy cardio session without punishing your joints. Yep, it's possible—and dare I say—even enjoyable.

In this post, we’re diving deep into the best cardio workouts for people with joint pain. I’ll walk you through low-impact, joint-friendly routines, break down what makes them effective, and give you handy tips to stay safe while you move. Let’s jump in (figuratively, of course—no hard landings here)!

Why Cardio Is Still Crucial (Even With Achy Joints)

Let’s clear the air: having joint pain doesn’t give exercise the boot. In fact, staying active actually helps relieve stiffness and keeps your joints moving smoothly. It’s all about working smarter, not harder.

Here’s why you should stick with cardio, even when your joints protest:

- It strengthens muscles around the joints, offering them more support.
- It reduces inflammation—that sneaky culprit behind a lot of joint issues.
- It boosts circulation, improving the delivery of nutrients to your joints for repair and recovery.
- It helps with weight control, which means less pressure on your joints.

Think of it like oiling a squeaky hinge. The more you move (within reason), the better those joints will function over time.

Golden Rule: Low-Impact Over High-Intensity

Before we get into the exercises, let's get one thing straight: low-impact doesn’t mean low results.

You’re not looking for hardcore HIIT sessions or pounding treadmill sprints. Instead, you're choosing gentle, rhythmic movements that elevate your heart rate with minimal joint stress. These workouts are like a smooth cruise vs. an off-road rally—the ride is easier, but the destination is still awesome.

1. Walking (Yes, Just Walking!)

Why It Works:

It’s underrated, but walking is a rockstar when it comes to low-impact cardio. It’s easy on the knees, doesn’t require equipment, and you can do it practically anywhere.

Pro Tip:

Stick to flat, even surfaces. Parks, tracks, or treadmills are great options. Invest in a pair of quality walking shoes with good arch support and shock absorption.

Boost It:

Try walking intervals—alternate between a brisk pace and a slower pace. It's a simple way to raise your heart rate without upping the impact.

2. Swimming

Why It Works:

Water is your best friend if you have joint pain. It reduces your body weight by up to 90%, which means almost no joint pressure. But don’t let that fool you—swimming can be a killer full-body workout.

What to Try:

- Laps using different strokes
- Water aerobics
- Treading water

Bonus:

The resistance of water tones your muscles while you move. It's like cardio and light strength training rolled into one.

3. Cycling (Stationary Bikes, Too)

Why It Works:

Pedaling works your lower body and gets your heart pumping without the jarring impact of running. Stationary bikes are great because you can control the resistance and pace.

Which Type is Best:

- Recumbent bikes are the most joint-friendly. The reclined position supports your back and reduces knee strain.
- Upright bikes get you closer to the real cycling experience but may require better balance and a bit more knee flexibility.

Tip:

Keep your knees aligned with your feet, and don’t crank the resistance too high. Smooth and steady wins this race.

4. Elliptical Machines

Why It Works:

Ellipticals mimic the motion of walking or running but without the pounding. Your feet never lift off the pedals, meaning zero impact on your joints.

Why We Love It:

You can work your arms and legs at the same time, which gives you a solid cardio + full-body combo.

Keep in Mind:

Focus on your posture—stand tall, engage your core, and keep your movements fluid.

5. Rowing

Why It Works:

Rowing is a bit of a secret weapon. It gets your heart rate up, works nearly every major muscle group, and is surprisingly gentle on the joints when done right.

Heads-Up:

Form is everything here. Bad technique = potential back or knee strain. Good form = smooth, powerful, pain-free motion.

Rowing Tips:

- Don’t hunch your back. Shoulder blades down and back.
- Use your legs first, then back, then arms for each row.
- Keep a moderate pace. Think more rhythm, less race.

6. Water Aerobics

Why It Works:

Again, water saves the day. Water aerobics classes are cardio-focused and typically include movements like jogging in place, jumping jacks, and leg lifts—all in the pool.

Benefits:

- Less pressure on joints
- Resistance in every direction (great muscle activation)
- Usually fun and social!

What You’ll Need:

A swimsuit, water shoes for grip, and maybe some foam dumbbells or kickboards if the class includes equipment.

7. Chair Cardio

Wait… What?

Yep. You can actually do a legit cardio workout from a chair. It’s a fantastic option for those with severe joint issues, balance concerns, or recovering from surgery.

What It Looks Like:

Arm punches, leg marches, seated jumping jacks, shadowboxing—it's all fair game. You’ll be surprised at how quickly your heart rate goes up.

Great For:

Elderly folks, people recovering from injury, or anyone needing a super low-impact option.

8. Tai Chi

Why It Works:

Tai Chi might look slow and graceful, but it’s a powerhouse for balance, flexibility, and endurance. The constant shifting of weight and controlled movements elevate your heart rate—just enough to count as light cardio.

Plus:

It’s incredibly joint-friendly and has mental health benefits too. Think of it as yoga meets martial arts meets meditation.

Tips for Getting the Most Out of Your Cardio (Without Hurting Your Joints)

Alright, let’s talk safety. You want to move, not mess yourself up.

1. Warm Up (Seriously)

Start slow—walk in place, arm circles, gentle ankle rotations. Give your joints time to wake up.

2. Mind Your Form

Good posture and controlled movement matter more than speed. Sloppy form = unnecessary strain.

3. Keep It Low and Steady

No jumping, no sudden direction changes. Think gliding, not jolting.

4. Use the Right Gear

Supportive shoes, a good mat, or even braces if your doctor recommends them can make a world of difference.

5. Listen to Your Body

Sharp pain? Stop. Soreness is okay, pain is not. Know the difference.

A Word for the Skeptics (You Know Who You Are)

I know what you're thinking: “This all sounds great, but I’ve got bad knees. I just can’t do cardio.”

I hear you. But trust me—you can. Even small amounts of movement, done regularly and correctly, lead to big results over time.

Start with 10 minutes a day. It doesn’t have to be perfect. Just consistent. Your joints may complain at first, but with gentle persistence, they’ll thank you later.

Listening To Your Body While Keeping Your Heart Healthy

The key takeaway? Don’t let joint pain keep you on the sidelines of your own life. Movement is medicine, and there’s a whole world of cardio workouts that don’t involve punishment. It's about finding what works for your body—what feels good, what keeps you coming back.

Whether you’re walking your dog, floating through a pool, or pedaling your way through Netflix—every movement counts. So lace up (or jump in), and start showing your joints some love.

You've got this.