Regularly exercising is one of the most important factors of leading a healthy life. And while exercise may be associated most commonly with weight loss, it offers numerous other benefits and can target a range of health and fitness needs. This includes alleviating pain from arthritis and improving bone health.
So, what are some of the best choices out there to help in these areas? To find out, we checked in with health expert Chrissy Arsenault, certified personal trainer and registered nutritionist. She told us that tai chi, swimming, and yoga are all fantastic options. Learn more about each below.
1. Tai Chi
This Chinese martial art boasts so many health benefits. According to Arsenault, that includes better joint and bone health. "Tai Chi improves balance, flexibility, and joint range of motion, making it suitable for arthritis sufferers," she notes.
To get started with this practice, Arsenault recommends finding a Tai Chi class or following instructional videos online. "Start with slow, controlled movements, focusing on deep breathing," she says. "Gradually increase the complexity and speed of movements as you become more comfortable."
2. Swimming
Swimming isn't just a refreshing summer pastime. It's also great for your health—especially when it comes to keeping your joints and muscles healthy. "Swimming is gentle on the joints, improves flexibility, and helps with muscle strengthening," Arsenault tells us.
She suggests starting in a pool with a shallow end. "Begin by walking or floating in the water," she instructs. "Gradually incorporate swimming strokes to work various muscle groups." For the best results, Arsenault recommends aiming for at least 30 minutes of swimming or water aerobics several times a week.
3. Yoga
You may already know a thing or two about the amazing benefits of yoga. Not only is it great for toning your body and losing weight, but Arsenault says that yoga also "enhances flexibility, balance, and strength, which can relieve joint pain and promote bone health."
Like with Tai Chi, she recommends joining a beginner's yoga class or following online tutorials. You can start with the basics, like Downward Dog, Child's Pose, and Cat-Cow. Eventually, though, you'll be able to progress to more advanced poses.
The Bottom Line
There are several factors that can contribute to your joint and bone health (including your diet), but one of the best things you can do to help in these areas is into incorporate regular, low-impact exercises like these into your routine. Plus, with so many other benefits associated with Tai Chi, swimming, and yoga, you'll be doing wonders for your overall wellbeing!
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