Does a short walk leave your knees aching? Do your hips feel sore after a trip to the shops?
I hear this all the time. And here's what worries me - when movement hurts, the natural reaction is to do less. But skipping exercise lets weakness creep in, making everyday tasks harder each month.
I totally understand the fear. You don't want to make things worse. But here's what I've seen with my clients: doing nothing creates its own problems.
What happens when joints don't get gentle movement:
Muscles shrink, so your joints take more load
Activities you love—gardening, walking on the commons—start to feel out of reach
Weak joints raise the chance of falls and injury
One of my clients told me she'd stopped going to her weekly walking group because she was embarrassed about slowing everyone down. That broke my heart because six weeks later, after starting these exercises, she was back with them - and keeping pace.
The good news? You don't need intense workouts. Gentle, joint-friendly exercises build strength without hammering your joints.
18 Gentle Moves to Keep You Active
Actually, it's 6 exercises with 3 variations each - easier, standard, and more challenging. That way you can start where you are and progress at your own pace.
These are clinically-tested exercises that I've used with 200+ people in the Joint Pain Programme. Most find them easy to follow and notice smoother movement in 2–3 weeks.
Safety first: See your GP or NHS physiotherapist before you start, especially if you have ongoing joint problems. Stop any move that causes sharp pain - that's your body telling you something.
How Often?
Do the routine 3 times each week. Rest a day between sessions to let your joints recover.
I know you might be thinking "Will three times really make a difference?" From what I've seen, yes - consistency matters more than doing loads at once.
I had a client in his 70s who thought 'more is better' and tried to do the routine every day. His knees ached for a week. When he switched to three times with rest days, everything changed. Your joints need that recovery time.
Equipment You'll Need
Just the basics:
A firm chair
A resistance band
Light handweights (tin cans work perfectly if you don't have weights)
No fancy gym kit required.
Honestly, some of my most successful clients still use soup tins. It's not about fancy equipment - it's about consistent, gentle movement.
Warm-Up (5 minutes)
Here's the thing - warming up isn't optional. It warms your muscles, boosts blood flow, and cuts injury risk.
See the full 5-minute warm-up routine HERE or try these:
March on the spot – 1 minute
Arm circles – 30 seconds each way
Hip circles – Hands on waist, slow circles, 30 seconds each way
The Exercises: Follow Along With Me
Not sure how to do the movements correctly? I totally get it - that's one of the biggest worries people have.
The video below shows all 6 exercises with their variations (18 movements total). These are the exact same ones we use in the Joint Pain Programme sessions, so you'll be doing what's worked for hundreds of people.
Just press play and follow along at your own pace. You can pause, rewind, or repeat sections as many times as you need.
A quick note: Each exercise has three variations - easier, standard, and more challenging. Start with the easier version and only progress when it feels comfortable. There's no rush.
The 18 Exercises (Printable Guide)
Just tap or click on the image below to download a printable PDF - perfect for keeping next to your chair or sticking on the fridge.
How to Modify the Exercises (Using the SLR Framework)
Not all exercises will feel right on day one. That's completely normal. Here's how to adjust them using the SLR method - the same framework physiotherapists use across the UK:
Need it easier?
Speed: Slow down the movement (take 4-6 seconds instead of rushing)
Load: Start with one set, or use lighter resistance/no weights
Range: Don't go as deep in squats, or as far in reaches
There's no shame in building up gradually - that's actually the smart approach.
Ready for more?
Gradually add a light band or slow the lowering phase
Increase your range as comfort improves
Listen to your body, not what you think you "should" be able to do
Want the full guide on SLR? Read the complete SLR framework guide for detailed examples and timelines.
Real-Life Wins You'll Feel
I know you want to know if this actually works. Here's what most people notice after 2–3 weeks of regular practice:
Walking the dog on the commons feels lighter
Lifting shopping bags takes less effort
Kneeling in the garden no longer ends with a grimace
Getting up from a chair feels smoother
Michael, one of my JPP participants, came to me because he couldn't kneel to play with his grandkids anymore. After four weeks of these exercises, he sent me a photo of himself on the floor building Lego. That's what this is really about - getting back to what matters.
The tricky bit? You need to stay consistent. Daily life will try to get in the way, but these small wins add up.
Your Next Steps
Here's what I suggest:
Print the routine PDF and stick it on the fridge
Schedule sessions in your diary—consistency beats intensity every time
Start with exercises that feel manageable, not all 18 at once if that feels overwhelming
You don't have to be perfect. You just have to start.
Most of my clients tell me they wish they'd started sooner. The second-best time is now.
I've worked with people who thought they were too far gone, too old, too stiff. They weren't. If you can move even a little bit today, you can improve. I've seen it happen hundreds of times.
Share this post