The winters in most parts of Arizona are mild compared to other areas of the country. Comfortable temperatures make it easier for people to stay active without the strain of extreme heat. Even so, joint health deserves attention, especially for those managing arthritis, past injuries, or ongoing joint pain.
The CORE Institute is committed to joint health year-round and recommends regular, low-impact moment and strengthening exercises to stay active and minimize injury risk.
Why Low-Impact Movement Matters
Low-impact exercise reduces strain on the joints while still delivering meaningful benefits. It can improve flexibility and mobility, strengthen the muscles that support your joints, enhance balance, and reduce stiffness that often shows up in cooler weather. For anyone dealing with knee, hip, or back discomfort, or recovering from surgery, these activities can help maintain movement without aggravating symptoms.
Ways to Stay Active This Winter
Walking outdoors is one of the easiest ways to stay active, and Arizona’s winter weather makes it especially appealing. Sticking to flat, well-maintained paths like neighborhood sidewalks or park trails can help protect your joints while keeping you moving. Supportive footwear and even terrain can make a noticeable difference.
Water-based exercise is another joint-friendly option, particularly for those with hip, knee, or spinal pain. Heated pools allow for comfortable movement year-round, and the buoyancy of the water reduces joint pressure while still providing resistance. Activities like water walking, light swimming, or aqua aerobics can improve strength and range of motion without impact.
Indoor cycling offers controlled, repetitive movement that builds leg strength and cardiovascular endurance while remaining easy on the joints. Stationary bikes help strengthen the muscles that support the knees and hips without the impact associated with running. Starting with low resistance and short sessions can help prevent any discomfort.
Yoga and stretching can be especially helpful during cooler months, when stiffness tends to increase. Slow, controlled movements support joint lubrication and flexibility. Poses that focus on the hips, spine, and legs, such as gentle twists, hip openers, and supported stretches, can improve range of motion and ease tension when practiced consistently.
Light strength training plays an important role in joint health, as strong muscles act as natural shock absorbers. Simple bodyweight exercises, resistance bands, or light dumbbells are often enough. The goal is controlled movement and proper form rather than heavy loads, always stopping short of sharp or worsening pain.
Everyday movement also matters. Staying active doesn’t always require a structured workout. Walking more throughout the day, completing light household tasks, and taking short stretch breaks can all help keep joints mobile and reduce stiffness over time.
When to Check in With an Orthopedic Specialist
Low-impact movement should feel supportive, not painful. If you notice ongoing swelling, limited mobility, or discomfort that doesn’t improve, it may be time to consult an orthopedic specialist. Identifying the source of joint pain early can help prevent further issues and guide a safer, more effective activity plan.
At The CORE Institute, our orthopedic experts work with patients to understand their joint concerns and develop personalized approaches to staying active and comfortable year-round.
Keep Moving This Winter
Arizona’s winter season offers an opportunity to reset routines and focus on movement that supports long-term joint health. With the right low-impact activities, it’s possible to stay active, reduce discomfort, and maintain mobility, without pushing your joints too hard.
If joint pain is limiting your movement, The CORE Institute’s specialists are available to help you find a plan that works for you. Schedule an appointment today.
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