Low Impact Workouts for Joint Pain, a CDC-Based Starter Plan
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Quick answer: The best low impact workouts for joint pain are brisk walking, cycling, swimming and water exercise, dancing, tai chi, and light gardening. The CDC lists these as joint-friendly. Start with 5 to 10 minutes at a time, and build toward 150 minutes a week.
Below you get the CDC's list, a four-week starter plan I built from its numbers, and a simple way to tell normal soreness from a warning sign. I also point you to free programs the CDC recognizes.
Medical note: This is general education, not medical advice. Talk to your health care provider before you start, especially if your joint pain is new, severe or comes with swelling and fever. For an emergency, call 911.
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A set of light resistance bands, if you want a gentle option for strength days. Optional; it does not treat or prevent a medical condition.
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Which workouts are easiest on painful joints?
The CDC's page on physical activity and arthritis names these as joint-friendly. They put no or low stress on the joints:
- Brisk walking
- Cycling
- Light gardening
- Dancing
- Tai chi
- Swimming
- Water exercises, like shoulder shrugs and ankle circles in the water
For strength work, the CDC says to choose weights or resistance bands that do not cause joint pain. That one rule matters more than which exercise you pick.
How do you pick the right one for you?
The CDC says the best activities are the ones that:
- Are fun
- Are easy to get to
- Cause no or little pain
- Are ones you will stick with over time
So skip the "best exercise" lists. If you hate the pool, swimming will not help you. If a walking route is near your door, walking wins.
How much should you do each week?
For adults, including people with arthritis, the CDC recommends at least 150 minutes a week of moderate-intensity aerobic activity. It also recommends at least 2 days a week of muscle-strengthening activity. Older adults should add balance activities to the mix.
That sounds like a lot. But the CDC says you can break it up. Just 5 or 10 minutes at a time is beneficial, and "you can start with just 5 minutes. It all adds up."
What does a four-week starter plan look like?
The CDC does not publish a week-by-week plan. This one is my own example, built from its numbers. It uses short walks and small steps up, because the CDC says to start slowly and raise the difficulty in small amounts over time.
- Week 1: 10-minute walk, 3 days. Total: 30 minutes.
- Week 2: 10-minute walk, 5 days. Total: 50 minutes.
- Week 3: 15-minute walk, 5 days. Total: 75 minutes. Add 2 short strength days with light bands.
- Week 4: 20-minute walk, 5 days. Total: 100 minutes.
From there, keep adding a few minutes until you reach 150 a week, if your body and your provider agree. Swap in cycling, a pool session or a dance class on any day. Splitting a 20-minute walk into two 10-minute walks counts the same.
If one joint is the problem, our guide to knee pain when climbing stairs covers common causes. For the strength days, see our resistance band and balance exercises post.
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Cushioned walking shoes, if your current pair feels worn out. Optional; they do not treat or prevent a medical condition.
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Is it normal to hurt after you start?
Some soreness is expected, according to the CDC. It says that after you start a new activity program, it is normal to have some pain, stiffness or swelling. Over time, joint pain from activity should get better.
If it does not get better, the CDC says to contact your health care provider. Also contact your provider if pain or other symptoms are severe. The CDC page does not give an hour or day limit, so don't trust a rule you saw elsewhere. Ask your own clinician what is normal for you.
Where can you find a free or low-cost program?
The CDC recognizes more than 20 arthritis-appropriate programs. Its programs page lists names like these:
- Walk With Ease (self-directed and group)
- Arthritis Foundation Aquatic Program
- Tai Chi for Arthritis
- Tai Ji Quan: Moving for Better Balance
- Enhance Fitness
- Fit & Strong!
- Otago Exercise Program
The CDC says they are available in community settings, health care settings and online. To find one, it says to call the Arthritis Foundation Helpline at 1-800-283-7800. The page does not list prices, so ask what each program costs when you call.
Balance matters too, especially as you get older. Our post on fall prevention exercises for older adults pairs well with this plan.
When should you stop and call your provider?
The CDC says it is best to talk to a provider before you begin, if possible. It also says people with arthritis may benefit from seeing a physical therapist when they start.
Call your provider if:
- Pain does not get better as you stay active
- Pain or other symptoms are severe
- You are unsure which activities are safe for your joint
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A non-slip exercise mat, handy for floor stretches at home. Optional; it does not treat or prevent a medical condition.
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Frequently asked questions
What is the best low impact workout for joint pain?
The CDC does not rank them. It lists brisk walking, cycling, light gardening, dancing, tai chi, swimming and water exercise as joint-friendly. It says the best one is fun, easy to reach, causes little pain and is something you will keep doing.
How many minutes a week do I need?
The CDC recommends at least 150 minutes a week of moderate-intensity aerobic activity, plus muscle strengthening on at least 2 days. You can split it into sessions of 5 or 10 minutes. Some activity is better than none.
Is walking good for joint pain?
The CDC lists brisk walking as a joint-friendly activity, and it recognizes the Walk With Ease program for arthritis. If walking hurts a specific joint, check with your provider or a physical therapist first.
Can I lift weights with joint pain?
The CDC says to choose weights or resistance bands that do not cause joint pain, and to raise the difficulty in small amounts over time. For back-specific moves, see our gentle exercises for lower back pain.
Should I exercise if my joints hurt today?
The CDC says some pain is normal when you start, and that pain should ease over time. Severe pain, or pain that does not improve, is a reason to call your provider. The CDC page does not give a rule for a single bad day, so ask your clinician.
Sources
- CDC: About Physical Activity and Arthritis (dated Feb. 14, 2024). cdc.gov/arthritis/prevention/index.html
- CDC: Physical Activity and Self-Management Education Programs for Arthritis (dated June 10, 2026). cdc.gov/arthritis/programs/index.html
- CDC: Adding Physical Activity for Adults (dated Dec. 4, 2025). cdc.gov/physical-activity-basics/adding-adults/index.html
Reviewed against the linked CDC pages on October 30, 2026. The NIAMS exercise page I tried to read was not available, so it is not used. The four-week plan is my own example. This article is an editorial summary and interpretation, not medical advice.
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