Ensuring Joint Health And Stability Through Resistance Exercise

What you’ll see in the video below is a demonstration of a full body resistance exercise workout. It is specifically developed for long term joint health and stability. This is a workout you can do now for a short period of time or throughout the rest of your life. It will tone and develop muscle to provide joint support in your shoulders, elbows, wrists/hands, lower back, hips and knees.

The exercises can be used to condition, strengthen, or if you decide to take it to this level, build muscle. That said, they are best suited to strengthening muscle over time, to protect your joints in case of overload. This is one of the best protections against joint deterioration available for anybody healthy enough to commit to them.

Full Body Workout For Joint Support

These resistance exercises done only with items most anybody could have in their home. The equipment used is a single set of fifty pound adjustable dumbbell (maximum 25lbs per hand), and three chairs. That’s it. With just that simple equipment and some commitment, you can take your body to new levels of strength and structural health.

The video moves quickly. You can just look at the joint health exercises, do them a few times and move on. Otherwise they are described below.

In full body workouts, I start at the top and move down. Start with 8 – 12 repetitions, adding sets and reps as you get stronger.

First, the overhead dumbbell presses.

The standard for shoulder strength, if you are working out for shoulder joint support, don’t do these with heavy weights.

Start by standing straight up, arms bent upward, dumbbells at shoulder level. Lift them straight up and back down, repeating for each repetition. Make the movement smooth and from slow to medium speed. You can alternate arms or do both at once.

The purpose of this exercise in this case is to provide safe, dynamic movements with mild pressure on the joints. This mimics many movements you might make any day doing physical work of some kind. It prepares you shoulder joints for stress.

Next is standing dumbbell flyes or lateral raises.

These strengthen the peripheral shoulder muscles without stressing the joint.

Standing straight up, arms to your side, dumbbell in each hand lift the dumbbells straight out to each side. Keep the arms as straight as possible without locking the elbows. Make the moves steady and medium speed.

Dumbbell flyes are a great strengthening and conditioning exercise with minimal joint stress.

Bending dumbbell flyes naturally follow the first two exercises.
CAUTION: Be very careful with your lower back.

These primarily work the rear deltoid working from a bent forward position. Don’t bend as far forward as possible. Keep your back slightly elevated.

Start with your arms down in front of you, dumbbell in each hand. Steadily, at medium speed lift the dumbbells up to shoulder level on each side. Remain in the bent position throughout the exercise.

Dumbbell Curls For Mid Arm Joint Support

Every guy’s favorite exercise is great for both men and women. It won’t give women “man arms”. What it will do is work the bicep, and secondarily, the forearms. This is a working muscle group that is critical to working correctly when lifting.

Begin by standing with arms down to the side, a dumbbell in each hand. Turning the wrist partly outward, keeping the upper arm stationary, lift the dumbbell up toward your shoulder with the forearm only. Lower and reapeat.

You can alternate arms or do both at once.

Forearm curls naturally follow standard curls. Taking the same position as with the prior exercise, this time lift the weight up with the palm turned out away from you.

This strengthens the forearms, wrists and hands. This along with standard curls develop muscles used in all types of lifting, climbing, pulling, etc.

Pushups (Use your imagination)

What can we say about pushups? It is the standard bodyweight upper body exercise for strength and endurance. Pushups can be done in any way you can imagine.

Doing them in different positions works the chest and shoulders from different angles and through various ranges of motion. One of the great conditioning exercises for shoulder, elbow and upper back support.

Here in the video they are done between chairs which gives a great range of motion.

Down the body for hip, lower back and knee support are three exercises.

Dumbbell Deadlifts

These are done from the same basic position as a standard barbell deadlift, except that you don’t let the weights hit the floor. You are getting both the benefit of a deadlift and squat.

This is a great strength exercise for the lower back, legs and hips.

Stiff Leg Deadlifts

Basically you are doing the same thing as the last exercise except you keep your legs straight. This is specifically a lower back strength and conditioning exercise.

Do these carefully by moving slowly and smoothly through the movement.

Finally the exercise guaranteed to make you sore in your legs and buttocks. That is until you do them a few times.

Dumbbell lunges work the legs and hips like no other lower body exercises.

People experienced and currently working out with heavy weights for squats, deadlifts and more can do a couple of sets of lunges and end up sore to the bone. Start out with very light weights doing these.

Don’t let the soreness discourage you. It will lessen and disappears as you work out doing lunges regularly. That deep soreness means they work. Period.

Those exerises will provide a comprehensive, effective and efficient workout for joint health support. You can optionally add some type of pulling movement and some situps, leg raises or crunches to add some enhancement.

In any case these are movements that can help you keep your joints supported and safe throughout your lifetime.

Examples Of Low Impact Cardio And Lifting Exercise On Sand

In this video we’ve come to one of our favorite places to workout. It’s one of our favorite because it’s outdoors and it’s a place where we can do safe, low impact cardio and lifting exercise.

That said, this video is not so much about instructing people how to do specific exercises. It’s more to inspire you to think outside the box to overcome whatever your challenges with exericise may be.

That can be as physically serious as a debilitating condition or injury. Or, just as significantly, a short attention span or low boredom threshhold (like me) that keeps you starting and stopping your exercise without making significant progress. No matter what the reason, continual delays and excuses, legitimate or not will keep you from gaining the strength, mobility and fitness level to achieve the things you want to do.

As you watch the video, remember, there’s a way for you to get your exercise done to gain your mobility, your strength and the fitness that you desire.

Another quick factor to keep in mind. Your health and quality of life depend on it.

Safe and low impact don’t mean low intensity or ineffective. Here’s what to remember as you read this. It is not specific as to exercises. It is a broad overview.

Don’t think in terms of what you “have to do” as far as the intensity of, or weight used in any of the clips or written content below. You make the workout based on what you know about your physical condition and what your goals are.

Working out in sand for safe, low impact exercises.

We work out in large expanses of sand just off the banks of the Arkansas river. Workouts on sand are particularly good for people who have problems with impact, whether from injury or physical conditions that affect particularly lower body joints, hips, knees, ankles and feet.

If that’s the case with you, sand is the perfect platform to work out on. For many people, it is virtually impossible to work out on solid ground. Finding an area of sand can, through softened impact, allow people who haven’t exercised in years to develop full, effective workout routines.

If you have lower body joint, inflammation, or other conditions, finding an area of sand will likely allow you to work out. You can run, lift, and do all manner of movements. When your feet hit the sand, they sink down into the sand dramatically reducing the impact.

The added benefit is that it dramatically works your legs to a much greater degree than running, lifting or moving around on solid ground.

You may not live by a beach to work out on. We don’t either. We live near the Arkansas River. If you live anywhere near a large or medium size river, you likely have some large areas of sand near you. Or if you live near a large, recreational lake there are likely sand swimming beaches where you can work out and do calisthenics on.

Hill Running In Sand

If you can find sand hills to run on, you can perform a leg and cardio workout unequaled by many other activities. Running up sand hills with your feet sinking into the surface works your legs 2-3 times harder than running uphill on a solid surface.

If your physical condition is good, add weight by carrying a rock up those hills. The effect on your legs is unbelievable. Plus carrying the rock works your arms dramatically.

Alternately, for a modest price you can purchase a weight vest like Jacquilyn has on in the video. Wearing that during a workout on sand adds effort and consequently value to the whole workout.

This type leg/cardio workout can be done without pain to your lower back or legs. When the video was taken, I was dealing with knee pain from a recent injury. As can be seen, I could walk, run, carry a rock up the sand hill. I could also have fun jumping back down off of it.

All with no joint pain or worry about injury.

And it’s fun …… like playing in a giant sandbox.

Jogging on sand for a low impact cardio workout

In the video you see my daughter jogging on a long, flat expanse of sand and gravel. She was wearing a 15 pound weight vest under her jacket.

You can run on sand, even with added weight, without the concern for injury and damage to joints caused by running on a solid surface. And again, the sand adds considerable work to the entire length of your legs.

Lifting exercises on the sand

It’s unique doing lifts outdoors without equipment. Instead you lift rocks, logs, anything with some weight. In our case it’s rocks.

You can use any size rock and lift in any way necessary to achieve your fitness goals. They can be lifted overhead, out to the side in shoulder flyes, or moved in a circular motion to maintain or restore mobility to your shoulders.

You can get a full weight workout outdoors that is only limited by your imagination.

Finding piles of rocks or wood, you can do pushups from just about any position. You can work your chest, shoulders, and arms with nothing more than what is lying on the ground.

You can change the position of your hands and incline to provide a comprehensive chest workout. All without a gym.

For a back and leg workout, rocks or logs will provide an effective workout. You can do bent rows for your upper back development and for lower back strength.

You can hold a rock at chest level and do squats or lunges for upper leg strength.

Do the bent rows combined with a deadlift movement to work your entire back, hips and thighs. Adding a jerk and lift overhead, you have performed a clean and jerk with a rock working legs, back and shoulders for raw strength.

Again, only limited by your imagination.

Hopefully this article and video inspires you to think past any hindrance you may have to exercise. Working out in interesting environments that are both entertaining and provide effective exercise opportunities can be the answer to working out consistently.

Working out on sand, running and lifting, is one such environment that you can add to your arsenal of life giving exercise.

A final word: You may have watched the video and thought that you can’t possibly run up a hill, lift a rock or jog like that.

You don’t have to .

This is about an opportunity to add a place and way to workout that can help you get past injuries and debilitating conditions. It is about giving you incentive if you have a problem getting to your exercise.

What you lift, how you move and how much you do is up to you.

Think about it. Find the sand.

Then begin to do what you can to improve or restore your mobility, strength and physical ability.

Oh ….. and have a little fun doing it.