Joint pain can affect your daily life, especially during menopause. Fortunately, gentle exercises can reduce inflammation, improve mobility and strengthen the muscles around the joints.
Here is an overview of the 8 exercises to include in your routine:
- Yoga : Improves flexibility and reduces tension.
- Stretches: Target tight areas for more mobility.
- Swimming : Protects the joints thanks to the buoyancy of the water.
- Bike : Smooth movement to strengthen without pain.
- Walk: Stimulates circulation and maintains flexibility.
- Aquafit: Combines gentleness and strengthening in water.
- Pilates: Strengthens deep muscles and improves posture.
- Tai Chi : Promotes balance and reduces stiffness.
Start with short sessions (10-15 minutes) and adjust the movements to your abilities. Combine them with proper hydration, an anti-inflammatory diet (such as turmeric or fatty fish), and periods of rest to maximize the benefits.
Take care of your joints today with these gentle and accessible exercises.
Chair yoga to relieve joint pain
1. Yoga for Flexibility
Yoga is an excellent activity for alleviating joint pain often experienced during menopause. It combines gentle movements that preserve the joints while improving their flexibility. [1].
This practice stimulates the circulation of synovial fluid, reduces inflammation, and strengthens the muscles around the joints. Postures such as downward dog (which stretches the spine), warrior II (which tones the legs), and tree (which develops balance) are ideal for beginners [1] [2].
Gentle physical activities, combined with complementary therapeutic approaches, can significantly improve joint comfort during menopause. [2].
Tips for Getting Started
For effective results, start with short sessions of 10 to 15 minutes. Use props such as blocks to facilitate certain postures, avoid deep bends in the beginning, and listen to your body to prevent injury. [1] [2].
Yoga can be combined with other gentle activities such as walking or swimming to enhance its benefits on the joints. [2] [3]. Complete your routine with targeted stretches after your sessions for even more effective relief from joint pain.
2. Stretches for Joint Health
Targeted stretches can improve mobility and reduce joint tension, which is particularly useful during menopause. [1] [2]These gentle exercises effectively meet the specific needs of women during this period.
Simple stretches to start
Try movements such as hamstring stretches, hip flexor stretches, or even shoulder rotations. These exercises help loosen muscles and reduce tension. [1] [3].
How to incorporate stretching into your routine
Practice these exercises 2 to 3 times a week, for 10 to 15 minutes. This frequency can help maintain flexibility and relieve joint pain. [2] [3]Consistency is the key to experiencing its benefits.
Tips for customizing your stretches
Adapt the movements to your needs: perform them seated, in water, or adjust them for increased comfort. [2] [3]Listen to your body and stop if any discomfort occurs.
Once the tensions have subsided thanks to stretching, consider adding exercises in the pool for even more gentleness and support for your joints.
3. Swimming: A Gentle and Effective Exercise
Swimming provides an ideal environment for menopausal women suffering from joint pain. In the water, the body can move without constraints, making it a particularly suitable activity. [1] [2].
Benefits for the joints
Water naturally reduces the pressure exerted on the joints while facilitating movement. This helps to strengthen the muscles that support these sensitive areas and improve the circulation of synovial fluid, which is essential for their proper functioning. [2]Among the styles, the breaststroke and backstroke stand out: the breaststroke helps maintain the mobility of the hips and knees, while the backstroke is excellent for relieving tension in the back and shoulders. [1] [2].
How to integrate swimming into your routine
To make the most of it, try swimming between 20 and 30 minutes, two to three times a week. [2]Start with breaststroke, a balanced style that combines gentleness and efficiency. Water at a temperature of 27 to 29°C is ideal for maximum comfort. [3].
Precautions to take
Before you begin, consult your doctor, especially if you have any existing joint issues. [2]. You can also enrich your routine by adding aquatic activities such as aquagym, which offers another way to move gently. Once comfortable, consider diversifying your exercises with activities such as cycling, also adapted to limit the impact on the joints. [2] [3].
4. The Bicycle: An Asset for the Heart and the Joints
Cycling is an ideal activity for women wishing to reduce joint pain while taking care of their heart. It is particularly recommended for menopausal women, as it combines light muscle-strengthening with benefits for cardiovascular health, which is often compromised during this period. [2].
Why cycling is beneficial
The fluid movement of the bicycle protects the joints while stimulating the synovial fluid, essential for their proper functioning [2]. This activity is gentle on the knees, hips, and lower back, making it accessible to many people. You can begin with 10- to 15-minute sessions twice a week, then gradually increase the duration based on your comfort level. [2] [3].
Some tips for effective practice
If you have reduced mobility, opt for a stationary or recumbent bike. Make sure that your bike is properly adjusted to avoid any unnecessary strain on your joints. In case of existing health issues, do not hesitate to consult a doctor before starting. [2]. For a balanced workout, alternate cycling with other gentle activities such as swimming or yoga, which work different muscle groups while remaining respectful of the joints [2] [3].
Looking to complement your routine? Aquafit is an interesting alternative that adds an aquatic touch to your exercises.
5. Walking: A Daily Activity for Mobility
Walking is a simple and accessible activity that can help relieve joint pain. It stimulates blood circulation and aids in the renewal of synovial fluid, a key element for healthy joints. [2].
Why walking is beneficial for your joints
By walking, you can reduce joint stiffness, strengthen the muscles that support them, and improve blood circulation. These effects are particularly useful during menopause, a period when the body undergoes many changes. [1] [2]. Moreover, walking helps maintain your mobility without overexerting your body.
Incorporate walking into your routine
To begin, try 10 to 15-minute walks at a comfortable pace. Wear appropriate shoes for proper support. According to the ACSM, 150 minutes of moderate activity per week is sufficient—a goal you can achieve with regular, short walks [2].
"Cycling or swimming are ideal activities, but also walking, yoga, or aquafit. These sports promote blood circulation and thereby ensure a good supply of nutrients to cartilage, bones, and connective tissue." - The Women Circle [2]
Tips for making the most of your walks
Choose flat surfaces to limit the impact on your joints and adjust your pace based on your sensations. Also, remember to stay hydrated to preserve the flexibility of your joints. [2] [3].
For a gentle and beneficial alternative for your joints, discover aquafit in the following section.
6. Aquafit: Moving Gently in the Water
Aquafit combines aerobic exercises and muscle strengthening, all in the water. It is an ideal option for relieving joint pain, particularly thanks to the protective effect of water. This activity fits perfectly into a routine of gentle exercises, particularly beneficial for joint pain associated with menopause. [1] [2].
Why Aquafit is good for your joints
Water reduces pressure on the joints thanks to its buoyancy, allowing for more comfortable movements. It also provides natural resistance that helps strengthen the muscles around the joints, thereby enhancing their support. [2].
Some simple exercise ideas
To get the most out of aquafit, try practicing 2 to 3 times per week, for 20 to 30 minutes. Here are some easy-to-integrate movements:
- Walking in water
- Leg raises
- Arm rotations
These exercises promote mobility, reduce stiffness, and are suitable for various fitness levels. [1] [2].
Keep in mind
Take care of your body: stop immediately if you feel any unusual pain. [2].
After enjoying the benefits of water, discover another gentle activity that strengthens the body while stabilizing the joints: Pilates.
7. Pilates: Tone the Body and Protect the Joints
Pilates is a gentle method that helps strengthen the deep muscles while preserving the joints. This practice promotes better posture and can alleviate joint pain, benefits that are particularly useful during menopause. [1] [2].
Why choose Pilates?
Pilates is based on a combination of muscle strengthening and posture improvement. This targeted approach is ideal for menopausal women, as it directly addresses the areas prone to joint pain. [2].
Some exercises to try
Some key movements include the pelvic tilt to loosen the spine, the modified hundred to strengthen the abdominals, and leg circles to promote hip mobility. [1] [2].
To integrate Pilates into your routine, follow these simple tips:
- Practice for 10 to 15 minutes, 2 to 3 times per week.
- Focus on precise and controlled movements.
- Adopt a regular breathing pattern to accompany each exercise.
- Progress slowly by increasing the intensity at your own pace.
Once you have strengthened your stabilizing muscles through Pilates, explore Tai Chi to further work on balance and joint health.
8. Tai Chi: Balance and Joint Health
For postmenopausal women or those suffering from age-related joint stiffness, Tai Chi offers a gentle method to enhance well-being. This ancient Chinese art combines balance, coordination, and muscle strengthening while respecting the body’s limits. [1].
Support for your joints
Tai Chi helps improve joint mobility by strengthening muscles, increasing body awareness (proprioception), and soothing inflammation. Its slow and fluid movements encourage better stability and a reduction in tension. [1] [2].
Movements to know
Some basic movements, such as "Saisir la Queue de l'Oiseau" (which works on the flexibility of the shoulders and hips) and "Simple Fouet" (ideal for balance and knee mobility), are perfect for beginners [1].
Some tips to start off right
- Opt for short sessions of 10 to 15 minutes in a quiet place.
- Adjust the movements according to your abilities, for example by trying seated Tai Chi if necessary.
- Practice regularly to experience its positive effects.
Research shows that consistent practice of Tai Chi can reduce joint pain and improve mobility within the first weeks. [1]To get the most out of this practice, consider:
- Respect your personal pace.
- Be attentive to your body's signals.
- Maintain calm and regular breathing.
At the same time, other habits and exercises can also help to relieve joint pain.
Additional Advice for Managing Joint Pain
Staying well hydrated helps keep your joints in good condition by limiting friction. [1]. Remember to drink water and herbal teas regularly throughout the day.
Diet and inflammation
Including foods rich in anti-inflammatory properties in your diet can support your joints. Opt for fatty fish, turmeric, green vegetables, or even red fruits full of antioxidants. [1].
Rest and recovery
A restorative sleep (ideally 7 to 8 hours per night) can reduce inflammation and promote tissue regeneration. [1]. This rest time is crucial for preserving the health of your joints.
Natural approaches
Products from üma laboratories, such as the supplement Reneva®, offer specific formulas to support mobility and relieve pain. This supplement combines 14 active ingredients to help your joints.
Other supplements such as glucosamine (to support cartilage), harpagophytum (with anti-inflammatory properties) or even horsetail (to strengthen bones) can also be useful. [1].
Stress Reduction
Take 10 minutes a day to practice meditation or breathing exercises. These simple techniques help relieve tension and limit pain associated with inflammation.
Before adding a dietary supplement to your routine, always consult a healthcare professional, especially if you are already undergoing treatment.
By combining these recommendations with appropriate exercises, you can improve your mobility and reduce your joint pain.
Conclusion
Gentle exercises offer an effective method to relieve joint pain and naturally improve mobility. [1]. They can also help to reduce inflammation, which is particularly useful during periods such as menopause [2].
To begin, opt for short sessions of 10 to 15 minutes, then gradually increase their duration according to your comfort level. Pairing these exercises with proper hydration and a balanced diet, rich in anti-inflammatory foods, can enhance the benefits. [2].
Listen to your body. Adjust the movements according to your needs and consult a professional if pain persists [2]. By regularly practicing these exercises and adopting a healthy lifestyle, you can improve your quality of life and regain better mobility [3].
Take a moment today to move gently and regain lasting comfort.
