Anti-Inflammatory Moves: 12 Gentle Exercises That Are Effective Against Joint Pain

11. Seated Marching and Step-Tap

Getting your blood flowing is key—even from a chair. Seated marching involves lifting one knee at a time toward the chest in a slow, controlled fashion; add gentle arm swings for a light cardio boost. Alternatively, try step-tap: standing or seated, gently step one foot out to the side then tap back to center, repeating on both sides. Both options are gentle, friendly for balance or fatigue, and suitable for tiny spaces. Modify each move as needed—support your body with the chair arms, take breaks, or move at your own pace. These exercises help improve hip and knee motion, build confidence with safe movement, and can brighten your mood in just a few minutes.

12. Standing Side-Leg Raises

Side-leg raises gently engage hip and glute muscles that stabilize your entire lower body. Stand behind a chair or at a counter for support, then carefully lift one leg out to the side, keeping your toes facing forward. Lower with control, then switch legs. Focus on smooth, no-swing movement—even a small lift counts. If balance feels tricky, keep both hands on your support, or perform a mini-raise instead of a full lift. This move not only reduces risk of falls, but also supports every step you take. Over time, stronger hips mean less strain on knees and ankles, so celebrate every rep—even the modest ones.