Save Thousands With Joint-Strengthening Workout Equipment At Home (Workouts Included!)

Before you get started with the example exercises below, you’ll need a few affordable pieces of equipment. Aside from the walking treadmill (which is currently only $140 with a coupon), everything I recommend is under $50. Even if you get it all, you’ll still be saving money over paying over most gym memberships for less than a year.

Think of it as an investment in your health. Also, you get to keep the equipment, unlike a gym membership or personal trainer.

Low-Impact Strength Training Equipment

• Resistance bands are some of the best and most affordable ways to add strength training to your home.

They are lightweight, compact, inexpensive and effective. You’ll need them for the seated back rows I recommend, but you can also use them for chest, arm, shoulder and leg training.

• A light dumbbell set is the next item I’d recommend for joint strengthening.

While resistance bands work very well, they produce a different type of tension versus dumbbells. The tension gets stronger as you pull the band, whereas a dumbbell offers an even resistance no matter where you are in the range of motion. You can use these for seated rows like the bands, but they could work well in a variation of the squat or chest press lying on the ground

Low-Impact Cardiovascular Equipment

• While going outside to walk is a great option, the weather doesn’t always permit. Having a small walking treadmill solves this issue.

You can start out slowly as I recommend in the walking workout. I like one with a handlebar just in case you need to hold on to something as you get fatigued. Knock out two birds with one stone and use it under your standing desk while you work.

• For those of you that have a more serious injury or disability, a seated stepper machine is a great alternative to help you get a great low-impact cardiovascular workout like the one I recommend below.

Stretching and Mobility Workout Equipment

• You should invest in a yoga mat if you want to safely and correctly do the mobility and flexibility training I outline.

I’ve used the Amazon basics version and it’s held up with weekly use over the past few years.

• This is an optional extra but a foam roller can help relieve pain and tension in your muscles, and improve recovery time.

Once again, I recommend Amazon basic due to its price and quality. I’ve also added an optional foam workout routine and tutorial.

Joint Health Supplements

• I like Doctor’s Best joint supplement if you’re considering some additional joint health support.

While diet and exercise are important for joint health, joint supplements like ones with glucosamine, chondroitin and MSM can support cartilage, reduce inflammation and improve mobility. I’ve used joint supplements in the past, especially when weight training and I definitely notice a difference when I stop taking it.

While joint supplements can help, they are not a magic bullet. You should pair supplements with a balanced diet for best results. As always, check dosage recommendations and consult a healthcare professional.

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According to the Hospital for Special Surgery, improving strength in the muscles can help support the joints and improve knee pain. This is also true for the other joints in your body. Thankfully, you don’t need an expensive personal trainer or fancy gym membership to achieve this goal. Here are my top three home strength training exercises for joint health:

Bodyweight Squats or Chair Squats

These can help strengthen the legs and core without knee strain. First, stand with your feet hip-width apart. Tighten your core and put your hold your hands near your checks. Sit your hips back and bend your knees, while your chest leans forward slightly. Press through the feet and straighten your knees to return to the original standing position. Make sure watch your range of motion and adjust for pain. It’s also a good idea to use a chair for support. Do this for six-10 repetitions.

Here’s a great video from HSS for visual reference:

Wall Push-Ups

Push-ups can be a great way to help strengthen the chest, shoulders arms and back. However, they can be challenging if you don’t have the strength or you attempt them with poor form. Because of this, Wall push-ups can be a safer alternative to traditional push-ups. Start by facing a wall at arms-length away, and place hands on the wall at shoulder-width apart. Then bend your elbows and lean into the wall. Slowly push back until your arms are straight. Do this for 6-10 repetitions.

For a visual reference, here’s a tutorial from the CSIRO Total Wellbeing Diet YouTube channel:

Seated Resistance Band Rows

I love this exercise because it strengthens your back and arms with minimal impact. You’ll need a set of light resistance bands or dumbbells for this one (see my recommendation on Amazon).

Sitting in a chair, place the resistance band around the bottom of your feet. Grab the two sides of the resistance band with thumbs facing up. Then slowly pull your arms and shoulder blades back. Bring the bands back to the starting position and repeat for six-10 repetitions.

Vive Health’s YouTube channel has a great tutorial:

Many cardiovascular exercises like running and jumping rope can put a lot of stress on your joints. To help protect your joints while improving endurance, I’ve included a few low-impact exercises.

Marching in place

This is a great low-impact exercise that you can use as a warm-up that boosts circulation for a few minutes, or use it as a full workout. Simply stand up straight with feet at slightly wider than shoulder width. Bend your right arm and bring it up next to the side of your head while at the same time lifting your left knee. Repeat by switching to the left arm and right knee. Continue for one to five minutes, depending on your endurance level.

HASfit’s Youtube channel has a great tutorial:

Short brisk walks

Walking is a great option for low-impact cardio because it can be completely free! Use a basic walking treadmill or find a place outside to walk at a comfortable pace, at a flat elevation, and avoid rough terrain for your own safety. Start with five minutes and move up as your endurance increases. According to Versus Arthritis:

Walking is often recommended for people with arthritis because it’s a low-impact exercise that keeps the joints flexible, helps bone health, and reduces the risk of osteoporosis.

Swimming (if you have access to a pool)

Doing laps or even walking through water is a great workout for your joints. Start slowly at 5-10 minutes and move up from there as you get more endurance. According to Harvard Medical School, swimming is one of the best low-impact exercises for your joints:

The water keeps you buoyant, takes pressure off your joints, and provides resistance (which helps build muscle and bone strength). Exercising in water is also safer for balance and mobility, as there’s no risk of falling.

Seated Step Machine

If you have trouble standing or some type of injury, a seated step machine is a great option for low-impact cardio. Not only will a seated step machine give you a great leg workout, you’ll also strengthen your core. I recommend this mini stair stepper with resistance bands because you can combine cardio and strength training in one machine. Start slowly at five-10 minutes and move up from there as you get more endurance.

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As I am getting older, I am putting more emphasis on flexibility and mobility during my training to prevent injury and promote joint health. Here are a few stretches that can help.

Cat-Cow

According to the California Department of Public Health, the cat-cow stretch will stretch the muscles in the hips, abdominals, shoulders and back. Start on the floor with a yoga mat facing down on your hands and knees. Arch your back and position your neck so you’re eyes are parallel to the floor. This is the cow position.

Now, round your back, tuck your belly button and chin under. This is the cat position. Hold each position for a few seconds and continue for 10-20 repetitions slowly. Remember to breathe!

Here’s CDPH’s tutorial video:

Lying Hip flexor stretch

This stretch is great for tight hips and knees, especially if you sit a lot (who doesn’t?!) Start by lying on your side on a yoga mat. Grab your left ankle with your left hand while keeping your knees in alignment. Push the hips forward to get a deeper stretch on the hips and thighs. Hold for 30 seconds and repeat on the other side.

Here’s a great tutorial from the Nuffield Health YouTube channel:

Downward dog

This is a bit more of a challenging stretch, but if you can do it, it works the ankles, calves, knees, hamstrings, hips, back, shoulders and arms. The goal of this position is to bend your body to look like a V, so your hands and ankles are flat on the ground. Thankfully, you can still do it if you’re not that flexible and receive joint strengthening benefits.

Start in a similar position as the cat-cow position with your facing down on your hands and knees on a yoga mat. Straighten your arms, back and shoulders so your face is looking down at your toes. Then straighten your knees so your feet are flat on the ground. If this is too challenging, you can modify it by doing a standing stretch facing the wall. Your feet will still be straight on the ground but your hands will go against the wall. You’re still creating a Vee but at a different angle.

SarahBethYoga has a great tutorial on the downward dog:

Foam rolling

This can be very painful if you haven’t done it before, so exercise caution. Foam rolling can release tension, relieve pain and improve recovery. If you’re extremely tight, start out slowly. To start find the part of the body you want to work. Slowly lower the body on to the roller so it’s in the middle of the targeted area. This might be enough for some people but if you want to stimulate the area more, roll slowly up and down along the muscle. Roll for 30 seconds and move to another area of choice.

Hospital for Special Surgery has another great video on how to foam roller properly:

In a world where healthcare and gym costs continue to go up, focusing on joint health at home makes a lot of sense from a medical and financial standpoint. Here’s why you should consider them:

• All are low-impact and highly effective.
• Helps protect your joints while improving strength and endurance.
• Equipment is cost-effective versus gyms and personal trainers
• Very convenient because you can work out anytime and anywhere.
• It is customizable and with some adjustments, suitable for all fitness levels.

It is easy to get fired up when you wanna make a change in your life, but remember to start slow and listen to your body. Because the body takes a little more time to recover as we get older, you may need more rest days than you have in the past so keep that in mind.

For these exercises and equipment to be the most effective, you need to maintain proper form to prevent injury. While you should see results right away, remember to stay consistent over the long haul. If you use these workouts and tips, you should have a better chance of staying joint injury and pain-free.