Move with Ease: Gentle, Joint-Friendly Workouts for the Summer
June 27, 2025Categories: Healthy Living
Staying active is one of the best ways to support your overall health, but if you’re living with arthritis, recovering from an injury, or dealing with chronic joint pain, high-impact workouts may feel out of reach.
The good news? You don’t have to push through pain to stay moving.
This summer, try these joint-friendly exercises that are easy on your body, supportive of your health goals, and even refreshing in the summer heat. St. Mary’s Wellness Centers in Athens and Lavonia are clean and comfortable in any kind of weather and staffed with caring, knowledgeable fitness professionals. Plus, your St. Mary’s primary care provider can help tailor a fitness plan that’s safe and sustainable, just for you.
Gentle Yoga and Stretching
Yoga improves flexibility, strengthens muscles that support your joints, and encourages deep breathing and relaxation.
Look for classes labeled:
- Gentle yoga
- Chair yoga
- Yin or restorative yoga
Stretching, even for 10 minutes a day, helps ease stiffness and maintain your range of motion. Check out the yoga classes at St. Mary’s Wellness Centers in Athens and their Sacred Heart Lavonia location!
Walking, Yes, Just Walking!
A brisk walk is one of the simplest and most effective low-impact workouts. It supports heart health, boosts mood, and keeps joints moving.
Tips for summer walking:
- Go early or late to avoid the heat
- Choose shaded trails or indoor malls
- Wear supportive shoes and bring water
- Walk on a treadmill in an air-conditioned space
Note: If walking on pavement bothers your knees or hips, try walking on grass, a track, or a treadmill with cushioning. St. Mary’s Wellness Centers provide plenty of high-quality treadmills featuring a full range of speed and incline options for any level of ability and intensity.
Water Workouts: Swim, Stretch, or Walk in the Pool
Water supports your weight and takes pressure off your joints, making it an ideal environment for movement.
Try some of these fun summer water-workouts:
- Swimming laps or water aerobics for a full-body workout
- Aqua yoga for balance and flexibility
- Water walking in waist-deep water for resistance and cardio
💧 Bonus: It’s a great way to stay cool in Georgia’s summer heat!
Stationary or Recumbent Biking
Biking is easier on your knees than running, especially if you choose a recumbent bike, which offers back support and a more comfortable seat.
Aim for 20–30 minutes a few times a week, and adjust the resistance so it challenges your muscles but doesn’t strain your joints. At St. Mary’s Wellness Centers, our fitness professionals can help you dial in the right level of resistance to meet your needs and help you set achievable goals to maximize your health.
Tai Chi: Movement + Mindfulness
Tai chi is a slow, flowing movement practice that combines balance, coordination, and breathwork. It’s especially helpful for older adults and people with arthritis.
Benefits of Tai Chi include:
- Improved balance and posture
- Gentle strength-building
- Reduced stress and stiffness
Local classes are often available at senior centers, community centers, or through virtual options. In addition, other types of low-impact classes have similar benefits. Check with St. Mary’s Wellness Centers to see if one of our classes might meet your needs.
💡 Tips for Moving Safely in the Summer 💡
Even low-intensity workouts can lead to dehydration in the heat
Plan around excessive heat and sun—avoid outdoor workouts during the hottest part of the day, usually between 10 a.m. and 4 p.m., when the sun is most intense
Warm up and cool down with light stretching before and after every workout!
Listen to your body, some discomfort is okay and can even be a sign of building muscle, but outright pain is a signal to stop!
Talk to your PCP before starting a new workout plan, especially if you have a chronic condition
Primary Care: Your Partner in Joint Health
Joint pain doesn’t have to mean a sedentary lifestyle. Our compassionate primary care providers can help you:
- Identify the right exercises for your needs
- Manage arthritis or joint pain symptoms
- Refer you to physical therapy or orthopedics if needed
- Monitor progress and adjust plans as needed
With a little planning and support, you can enjoy a more active, energized summer without overdoing it.
Let’s Get You Moving, Gently and Joyfully
If joint pain has been holding you back, now’s the perfect time to check in with your care team. We’ll help you build an activity routine that works for you, with strength, comfort, and confidence.
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