You’ve likely heard it plenty before—the goal is to get in 30 minutes of exercise most days of the week. Hatha yoga your go-to? Great. Like pickleball? Game on. Rather do water aerobics? No matter what your preferred physical activity, it will do your body and mind a world of good.
It’s a fact: Joint-moving, heart-pumping, muscle-building exercise is essential for your health. But for many who are living with obesity, that can be a Catch-22 due to joint pressure and pain.
“Obesity increases the forces through the joints, making motion painful and more difficult,” explains Heidi Prather, D.O., the founder and director of the Lifestyle Medicine Program at the Hospital for Special Surgery (HSS) in New York City. According to the Arthritis Foundation, being even 10 pounds overweight puts 15 to 50 pounds more pressure on each knee, making it more likely you will develop knee osteoarthritis.
“What’s more,” says Dr. Prather, “fat cells produce inflammation which not only affects the joint lining, but also the surrounding soft tissue, contributing to pain and reduced function.” As noted in recent research published in Obesity Medicine, adipose tissue (a.k.a. body fat) is metabolically active, producing cytokines that cause chronic, low-grade inflammation throughout the body.
That’s in no way a pass to skip exercise, though. To help you get the physical activity you need safely, HealthCentral partnered with the Hospital for Special Surgery, the leading orthopedic hospital in the country, to design this exercise routine specifically for those with obesity and joint pain. Get inspired by the benefits that await you and then get 10 exercises that support your fitness goals.
How Exercise Can Reduce Joint Pain
While it might sound counterintuitive, being active is an effective way to reduce joint pain. “Inactivity results in stiffer joints and muscles, contributing to pain and discomfort and making it even more difficult to do simple daily activities,” says Kelyssa Hall, an exercise physiologist on the sports rehabilitation and performance team at the Hospital for Special Surgery in New York City. “But daily exercise can help maintain and improve strong muscles and bones, keeping joints, tendons, and ligaments flexible, and allowing your body to move easier and avoid injury.”
According to research published in the Journal of Science and Medicine in Sport, including both aerobic exercise and resistance training in a weekly routine was more effective for reducing levels of pro-inflammatory cytokines (leptin and interleukin-6), than doing either modality on its own. Aerobic activity helps improve cardiovascular fitness, while strength training builds lean muscle tissue, improving body composition and strengthening joints and connective tissues.
Most days of the week, you’ll want to do some kind of aerobic activity. This can be anything that gets your heart rate up and your blood pumping, such as gentle-on-the-joints cardio like walking, swimming, or riding a recumbent bike. “The heart is like any other muscle, and it needs to be worked in order to stay strong,” says Hall. “Improving your endurance and stamina can also help you complete everyday tasks without fatigue, while also helping reduce body fat and excess weight.”
At least two of those days per week, aim to incorporate strength exercises. “Strength training is one of the key components of fitness, increasing bone mass and improving resting metabolic rate, meaning you burn more calories, even at rest,” says Hall.
Even though you might have weakness in a particular joint, it’s important to strengthen your whole body to support your skeleton. “While weight-bearing joints like the hips and knees are often significantly impacted by pain, any joint can be affected by osteoarthritis in the setting of obesity,” says Dr. Prather.
That’s why Hall designed the routine below to strengthen all your major joints and muscle groups. As with any exercise program, get the green light from your physician before giving it a go to make sure it is appropriate for you and your current physical abilities.
Your Joint-Friendly Workout
This 10-move workout strengthens your body from head to toe, hitting all the areas most affected by stiffness and inflammation that can result from obesity. “Do this workout two to three times per week, allowing one or two days in between for recovery,” says Hall. “You also can split the workout in half if the 10-move list is too long for you, and alternate each half throughout the week.”
Hall recommends doing a short warm-up comprised of static and dynamic stretching and/or some light cardio such as brisk walking or easy marching in place to get the blood flowing into your muscles. Afterward, cool down and do some flexibility and range of motion work to further reduce pain in stressed joints.
Bridge
Why it works: This move isolates and strengthens your main hip extensors, the glutes. These large muscles help support your lower body during functional movement, and strong glutes mean reduced pain in your lower back and hips, says Hall.
How to do it: Lie face-up on the floor with your arms along your sides, knees bent, and feet hip-width apart. Drive through your heels, squeeze your glutes, and lift your hips upward (so that body forms a line from shoulders to knees). Pause for a count of two then lower to the start.
Number of reps: Do three sets of 10 repetitions.
Dead Bug
Why it works: This exercise strengthens the muscles of your trunk and core, while also supporting the natural movement of your arms and legs, according to Hall. A strong core means reduced lower-back pain as well as better balance, helping prevent falls. “If the full dead bug is too challenging, start by alternating the arms by themselves in the starting position, then the legs by themselves, until you build your strength,” says Hall.
How to do it: Lie face-up on the floor and extend your arms straight up toward the sky above your shoulders with your hands facing in toward one another. Lift your legs with your knees bent 90 degrees above your hips with your feet flexed. Press your lower back into the floor, then slowly lower your right arm (keeping it straight) to hip level as you simultaneously extend your left leg. Return to the start to complete rep. Continue, alternating sides.
Number of reps: Do three sets of 10 repetitions.
Standing Two-Arm Resistance-Band Row
Why it works: Rowing exercises, whether with a band, a machine, or free weights, strengthen the muscles around your scapulae, helping support your shoulder joints to prevent aches and pain. “For variety, you can do this move with one arm at a time instead of two,” suggests Hall.
How to do it: Secure the center of a resistance band around a pole or other stable object at shoulder height. Stand facing the pole with your feet shoulder-width apart and hold an end of the band in each hand. Extend your arms in front of you at shoulder height with your palms facing inward toward each other. Squeeze your shoulder blades together, then drive your elbows back to pull the band just toward your ribs, keeping your arms close to your sides. Pause briefly, then slowly return to the start.
Number of reps: Do three sets of 10 repetitions.
Sit-to-Stand
Why it works: Sitting down and standing up require the engagement of your entire lower body as well as your core. This movement pattern is used many times throughout the day, and training it with focus and attention improves your range of motion as well as your balance and coordination. Because the knees, hips, and ankles are very susceptible to injury and pressure, this exercise should be at the top of your list when it comes to reducing pain and inflammation. “If this version is too easy, try it without the chair,” suggests Hall.
How to do it: Stand with your back facing a sturdy chair, with your feet hip-width apart and your arms at your sides. Bend at your hips as you push your hips back and bend your knees to slowly lower your glutes toward the chair, simultaneously reaching your arms forward for balance. Sit gently down on the chair, then lean forward and drive through your heels, reach your arms forward, and extend your knees and hips at the same time to return to standing.
Number of reps: Do three sets of 10 repetitions.
Standing Resistance-Band Chest Press
Why it works: Strengthening your chest, or pectoral, muscles promotes upper body stability and strength and improves posture. Better posture means less strain on your spine and less pain in your back. “Keep your shoulders relaxed and your core engaged as you do this move to best focus on your chest,” says Hall.
How to do it: Secure the center of a resistance band around a pole or stable object at chest height, or loop it around an outside doorknob, then shut the door firmly. Hold the ends of the band in each hand with your back to the door and stand with one foot slightly ahead of the other (staggered stance) with your knees slightly bent for balance. Hold an end in each hand at chest height with your palms facing in toward each other. Press the band forward, extending your arms straight out from your chest. Pause briefly, then slowly return to the start.
Number of reps: Do three sets of 10 repetitions.
Resistance-Loop Side Step
Why it works: Building strength in the lateral plane, such as stepping to the side, helps improve balance and coordination. “Also, by building gluteal and hip strength, you protect your lower back and knees,” says Hall. “If this version with the band is too challenging, you can do the move without it until you get stronger.”
How to do it: Secure a resistance band loop around your thighs above your knees. Stand with your feet hip-width apart and your back straight, bending forward slightly with your arms in front of your body, elbows bent. Your weight should be in your heels with your core engaged. Step to the left with your left foot, then follow with your right, keeping tension in the band at all times. Continue stepping to the left five times, then repeat to the right five times. Repeat again for a total of 10 reps per side.
Number of reps: Do three sets of 10 reps each direction.
Seated Resistance-Band Lat Pulldown
Why it works: The latissimus dorsi (or lats) are the biggest muscles in your upper body. Strengthening them with moves like this promotes good posture and supports your spine, reducing pain all through back. “Throughout this move, keep your shoulders down—don’t let them shrug up toward your ears,” says Hall.
How to do it: Secure a resistance band at the top of a door, or around a strong overhead pole. Hold an end in each hand and sit on the floor facing the door with your knees bent, your feet flat, and your back straight. Begin with your arms extended straight up overhead with your hands facing in toward each other, then drive your elbows down and back, squeezing your shoulder blades to pull the ends of the band to your shoulders. Pause briefly, then slowly return to the start.
Number of reps: Do three sets of 10 reps.
Step-Up
Why it works: Building strength in each leg individually prevents muscle imbalances, improving functional ability in daily activities. The more balanced you are, the better your movement patterns overall, and the less pain you will have. “Use a low step if this height is too challenging,” says Hall.
How to do it: Stand facing a six-inch stair or step with your arms at your sides. Place your right foot completely on top of the step, then extend your right leg completely and bring your left foot onto the step. Step back down with the right foot, then follow with the left. Complete all reps leading with the right, then repeat on the left.
Number of reps: Do three sets of 10 reps on each leg.
Scaption
Why it works: This exercise works your upper back and shoulders, promoting good posture and upper-spinal strength and stability. Also, raising a weight in front of you like this requires strong engagement of your core, improving overall trunk strength to support your spine and back.
How to do it: Stand with your feet shoulder-width apart and hold a small dumbbell in each hand with your palms facing each other. Keep your shoulders down and your core tight as you slowly lift the weights up and to the sides at a 45-degree angle in the shape of the letter “V.” Stop when your arms reach shoulder height, pause briefly, then slowly lower to the start.
Number of reps: Do three sets of 10 repetitions.
Super-Slow March in Place
Why it works: This exercise trains for single-leg balance, strengthens the core, and promotes proper trunk alignment, according to Hall. It also helps improve hip mobility and range of motion, contributing to a reduction in pain. “To make this easier, alternate tapping toes on a step to build strength, and for more of a challenge, slow the marching down even more to increase the amount of time on each leg,” says Hall.
How to do it: Stand with your feet hip-width apart, arms at your sides. Lift your left knee up as high as you can while maintaining a tall posture. Place your left foot back down and repeat with the right. Continue, alternating sides.
Number of reps: Do three sets of 10 reps on each leg.
It’s Never Too Late to Start a Movement Habit
When you are already dealing with significant joint sensitivity, it can feel like a tall order to get regular physical activity. But science shows that even those with obesity who are headed for orthopedic surgery can find ways of moving safely: In a recent study at HSS led by Dr. Prather, nearly all participants with severe obesity who followed a 13-week online lifestyle medicine program that included physical activity, plant-based eating, and stress management were able to hit their health goals and reduce their surgical risks before their scheduled orthopedic procedures.
“There is always something you can do to keep moving, and even small amounts of exercise make a difference, no matter what your age,” says Hall. “My goal is to get people back to doing what they love by prioritizing overall health and wellness.”
Even the longest strength journey begins with a single rep.
This article was originally published July 30, 2025 and most recently updated August 19, 2025.
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