Claire Jenkins
Fitness Trainer
ACSM-CEP, MS, RYT-200
When you’re living with arthritis, staying active can feel like a catch-22: you want to exercise to improve your mobility and reduce stiffness, but high-impact workouts can leave your joints aching.
The good news? You don’t have to sacrifice movement for comfort. With the right equipment and approach, exercise can become your ally—not your enemy.
In this blog, we’ll talk about some joint-friendly workouts that support mobility, strength, and cardiovascular health with the aim of not aggravating arthritis symptoms.
Whether you’re looking for a way to ease into exercise or want to maintain consistency with less pain, we’ll walk you through the best low-impact tools and tips for both working out and cooling down gently and effectively.
Why Joint-Friendly Cardio Matters for Arthritis
Cardio is more than just a calorie-burner—it’s essential for heart health, circulation, and even joint function.
For people with arthritis, regular exercise can help in a myriad of ways. This may include reduced joint stiffness, improved range of motion, increased muscular strength, and body composition/weight management.
In short, exercise can help relieve pressure on your aching joints while you simultaneously improve your overall health.[1]
However, not all exercises are created equal. High-impact movements like running, jumping, or HIIT workouts can exacerbate joint pain. That’s where low-impact, arthritis-friendly movements come in—offering all the benefits without the excessive wear and tear.
Equipment Spotlight
1. Under Desk Elliptical – SF-E323017
One of the biggest challenges with arthritis is finding ways to stay active throughout the day, especially if you spend long hours sitting for work.
The Smart Under Desk Elliptical Exercise Trainer is a game-changer for improving your daily movement but keeping it low impact. Compact, quiet, and Bluetooth-enabled for progress tracking, this machine lets you pedal while seated, promoting circulation and joint lubrication without any jarring pressure.
This machine may be helpful for those with arthritis, as its seated design creates minimal impact for your hips, knees, and ankles – which are commonly affected arthritis hot spots.
What’s more, the elliptical pedaling motion supports gentle joint mobility while the machine’s resistance keeps your muscles engaged for strength building.
Try it intermittently throughout your workday to keep things moving or sit down for a more challenging cardio session to get that heart pumping. Either way, you’re reaping some major benefits from this tiny but mighty machine.
2. Recumbent Bike – SF-RB4616SMART
For those who want the benefits of a full-body workout without standing or stressing their lower back, the Smart Magnetic Resistance Recumbent Bike combines the motion of an upright cycle bike with the seated comfort of a recumbent bike.
With Bluetooth tracking and 8 levels of resistance, you can tailor your workout to your energy and comfort levels each day. This machine may be helpful for those with arthritis as the comfortable, reclined seat reduces spinal pressure and impact on your knees, hips, and ankles.
You’ll get a killer leg workout without any jarring impact or overstraining. It’s an excellent way to improve heart health and muscular strength while feeling safe and supported.
If you aren’t sure where to start with your recumbent bike, check out the SunnyFit app for follow-along workouts with professionally-certified Sunny trainers.
You can also try some simple interval training, alternating 1 minute of moderate resistances and speed with 2 minutes of low resistance and recovery speed. Always make sure to warm up and cool down!
3. Row-N-Ride – SF-A020052SMART
The Row-N-Ride PRO Smart Squat Assist Trainer offers a hybrid approach that blends strength training with low-impact cardio.
Designed to mimic a squat-pull motion, this machine strengthens your lower body, core, and upper body in a way that’s smooth and arthritis-friendly.
Thanks to its guided rail system and adjustable resistance, you can enjoy a dynamic workout that supports joint flexibility and muscular endurance without repetitive impact.
This machine may be helpful for those with arthritis, as it’s a supportive option for strength training exercises (the squat and the row) as well as a great cardio boost. You’ll work major muscles groups of the legs, such as glutes and quads, while strengthening your upper body and postural muscles at the same time. Say so long to those post-squat achy knees!
Check out the SunnyFit app for hundreds of Row-N-Ride workouts to keep things fresh and exciting.
4. Magnetic Rowing Machine – SF-RW523021
Rowing is one of the most joint-friendly forms of cardio available. It’s smooth, seated, and full-body—engaging everything from your legs to your back to your arms.
The Premium Smart Ultra Quiet Dual Slide Rail Magnetic Rowing Machine takes it up a notch with magnetic resistance, which offers whisper-quiet operation and customizable difficulty.
With its ergonomic seat and soft-grip handles, you can row without putting pressure on your joints, making it an excellent option for arthritis sufferers who want to maintain endurance and strength.
This machine may be great for arthritis, as its smooth, continuous motion helps to reduce joint stress. Its seated design limits impact on the joints in your lower body while improving strength, posture, and cardiovascular health. The easily adjustable resistance allows you to customize intensity perfectly to your desired level.
The rower has a bit of a learning curve when it comes to form and safety, so be sure to check out our beginner workout videos on the SunnyFit app – especially if you are new to rowing. You can then choose your own adventure with interval training or follow along with any of our rowing videos.
Don’t Skip the Cooldown
When it comes to arthritis, recovery is just as important as the workout. After exercising, your joints are warm and your muscles are activated—making it the perfect time to reinforce mobility with gentle movement and stretching.
A proper cooldown can help with reducing post-exercise inflammation, prevent next day stiffness, and signal your nervous system to relax. Just a few benefits among many others!
Here are a few ways you can incorporate a joint-friendly cool down into your workout routine.
Seated Stretch (5–7 minutes)
- Ankle circles: Sit tall and extend one leg straight. Rotate your ankle slowly for 10 reps and repeat on the other leg.
- Hamstring stretch: Extend one leg forward and gently reach toward your foot. You don’t need to touch your toes, just go as far as feels comfortable. Hold for 30 seconds and repeat on opposite side.
- Spinal twist: Bring your right hand to your left knee as you look over your left shoulder. Hold for 30 seconds and repeat on opposite side.
- Neck and shoulder rolls: Loosen tension up top with smooth circular movements in the neck and shoulders.
Gentle Walking or Pedaling (5 minutes)
Use the Under Desk Elliptical or Recumbent Bike at the lowest setting to keep your blood flowing and gradually lower your heart rate.
Deep Breathing and Relaxation (2–3 minutes)
End with seated diaphragmatic breathing: inhale for 4 counts, hold for 2, and exhale for 6. This helps reduce cortisol, ease inflammation, and support mental recovery.
Getting Started
It can feel daunting to start any new exercise program, especially if you’re dealing with joint pain and inflammation. Here are our 5 top tips for getting started safely and comfortably:
- Start Low and Slow
Your joints need time to adjust. Begin with short sessions (10–15 minutes) and gradually build duration and resistance as your body adapts to the new movement. - Listen to Your Body
Mild discomfort is okay; sharp or lingering pain is not. Be sure to modify movements and resistance as needed. - Stick to a Schedule
Consistency is key. Aim for 3–5 cardio sessions per week, even if they’re short. - Consider Using Smart Tech to Track Progress
All featured Sunny equipment includes Bluetooth connectivity so you can monitor your performance, stay motivated, and track how your joints respond over time. - Consult Your Physician Before Starting
Always check with your healthcare provider before starting a new fitness routine, especially if you have moderate to severe arthritis or joint replacements.
Your Joints Deserve Gentle Movement, Not Constant Rest
Living with arthritis doesn’t mean giving up on fitness. In fact, the more you move – strategically, gently, and consistently – the better your joints will feel over time. Cardio doesn’t have to be fast or aggressive to be effective.
By choosing low-impact tools like the Under Desk Elliptical, Recumbent Bike, Row-N-Ride, and Magnetic Rower, you can stay active in a way that honors your body’s needs.
Pair your cardio with intentional cooldowns, and you’ve got a complete joint-care routine that supports strength, stamina, and mobility—without the pain.
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