Move · Videos · Cardio · 15 min

10-Minute Low-Impact Cardio for Arthritis

10-Minute Low-Impact Cardio for Arthritis — video by Alyssa Kuhn, Arthritis Adventure Play · 14:48

Video by Alyssa Kuhn, Arthritis Adventure on YouTube · Open on YouTube

Physical therapist Dr Alyssa Kuhn and Kristin, who has knee osteoarthritis, do ten joint-friendly moves for one minute each: heel lifts, side steps, reach up and down, punches, marching rows, in-and-out steps, wood chops and toe taps. Speed up or slow down to suit your joints.

  • 15 min
  • Beginner
  • Low impact (no jumping)
  • No equipment

Good forHealthy ageingHeart health

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Step by step 10

Tap a time to watch that step in the video.

  1. Heel lifts: lift one heel then the other for a minute, then a 20-second break; go faster for more challenge. 0:39
  2. Side steps: step one way then the other, smaller if your hips need it; hold support if you start rocking. 1:46
  3. Reach up and down: feet wide, arms up, then soft knees and hips back as you reach down, chest up. 3:08
  4. Front punches, alternating arms, with soft knees and your torso quiet rather than twisting. 4:26
  5. Marching with rows: lift the knee and pull the arms back; keep the knee low or just lift the foot if needed. 5:50
  6. In-and-out steps: out, out, in, in, slowly at first, keeping your upper body still. 7:08
  7. Wood chops: hands clasped, chop down and up across the body, pivoting the back foot rather than twisting. 8:25
  8. Wood chops the other way, still pivoting the foot you are turning away from. 9:45
  9. Tap backs, staying tall: tap one foot back then the other, or step back if quick weight shifts feel unsteady. 11:04
  10. Side taps to the right and left, wide or short, or side steps to make it easier. 12:26

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Go faster to make it harder, slower or smaller if your joints need it
  • Pivot your back foot on wood chops so you turn rather than twist
  • Keep your upper body quiet and hold support if you start rocking

What it works Whole body

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Shoulders movesarm reaches, punches, marching rows
  • Upper back movesrows and wood chops
  • Lower back moveswood chops with a pivot
  • Hips movesside steps, marching, in-and-out steps, taps
  • Knees movesheel lifts, side steps, marching, soft-knee reaches
  • Ankles & feet movesheel lifts, step-taps, backward and side taps

Easier option from the coach: Slower and smaller steps, hold support, drop the knee in the march

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Alyssa Kuhn, Arthritis Adventure; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety