How To Build Stamina (Without Hurting Your Joints)

Dr. Alyssa Kuhn, arthritis specialist physio, shows us how:

Step by step

It can be hard to keep fitness without exacerbating joint problems, but it’s not impossible, and here are 5 ways to do it:

1. Side steps: step sideways in one direction, then back the other to raise your heartrate while strengthening your hip muscles for better balance, walking, and stair climbing. You can then progress to a more advanced version by stepping over a small object, until you are doing the equivalent of stepping over a low gate.
2. Forward-backward stepping: stand on one leg while stepping your other foot forwards and backwards in one continuous motion. Keep your shoulders level, and try to minimize side-to-side movement. You can progress this one in the same way as the previous.
3. Backwards walking: walk backwards (in a clear, obstacle-free area!) to improve stamina while being gentler on your knees, hips, and back. Use a wall or countertop for support if needed. A treadmill is also an option, but if you do, please start on the lowest walking speed setting, and use the handrail if it has one. If in doubt, don’t do it.
4. Weighted marching: hold a dumbbell, kettlebell, or other heavy object close to your chest while marching in place. For this one, you can lift your knees higher, use a heavier weight, or increase your pace to make it more challenging.
5. Step-ups: step up and down on a low step, alternating which foot leads. This one can be progressed both ways— increasing the step height and/or holding a weight.

For each of these, start with a low duration like 30 seconds, and work up from there.

For more on all of this plus visual demonstrations, enjoy:

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Want to learn more?

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Take care!