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Hey there!
Recently, I mentioned how staying active can really help keep your joints and muscles happy, especially during Thanksgiving and the chilly months ahead.
When winter weather makes heading outside less inviting, here are five of my go-to indoor exercises that keep my joints moving and feeling good. These are simple, cozy workouts I do right at home, and each one has a specific benefit that’s especially helpful when the temperatures drop.
Stair step-ups are a great way to get the blood flowing and gently warm up your joints. Cooler temperatures can slow circulation, especially in the legs and feet, which can make joint pain more noticeable.
Step-ups help improve circulation and build strength in the lower body, particularly around the knees and hips. Plus, they’re easy to do right at home. Just a few rounds of stepping up and down on the bottom stair will help get things moving.
I like using a sturdy chair for squats because it offers support while targeting the muscles that support knee and hip joints. Squats build strength in your thighs and glutes, which are important stabilizers that help relieve pressure on the joints, especially during the winter months when these areas might feel a bit stiffer.
Stand in front of a chair, slowly lower yourself toward it, and then stand back up. This exercise helps maintain joint function, making it easier to move without pain.
During colder months, it’s not just our legs that feel stiff; shoulders and arms can also get tight, especially if you’re dealing with arthritis. Arm circles and shoulder rolls are simple movements that promote flexibility in the shoulders, elbows, and wrists.
Start with small circles and gradually make them bigger to help improve circulation and ease stiffness. Shoulder rolls are especially helpful if you’ve been sitting or working at a desk, giving the upper body a gentle stretch.
One of my go-to winter tips for joint comfort is combining gentle stretching with a heating pad. I start by placing a heating pad on areas prone to stiffness, like my lower back or shoulders, to help warm up muscles and ease tension—this makes a big difference for arthritis-related tightness.
After using the heat, I go through a few light stretches for my arms, legs, and back. This combo not only improves flexibility but also keeps joints feeling more mobile and comfortable for the rest of the day.
If it’s too cold to go for a walk, chair-based yoga is one of my favorite alternatives. I use gentle poses that focus on flexibility and balance, which can be particularly helpful for arthritis in the hips, knees, and spine.
Chair yoga helps maintain mobility without putting strain on the joints. Poses like seated forward bends and gentle twists encourage blood flow, relax tense muscles, and give your body that little boost of flexibility it needs on colder days.
**Always consult your doctor before starting a new exercise routine, especially if you have joint concerns.
After your workout, Lifetones Uric Acid Support can help keep joints feeling their best. And if the winter days are draining your energy, our Energy & Adrenal Support Capsules can give you a boost to stay active and keep up with what you love, no matter the season.
Wishing you cozy, comfortable days and healthy joints all winter long!
Brandon