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What types of exercises can help strengthen joints and ligaments, which are commonly affected by carrying extra weight?

Hey everyone,

I am currently struggling with carrying extra weight and I have noticed that my joints and ligaments are starting to feel the strain. I am looking for some advice on exercises that can help strengthen these areas to prevent any further damage.

I want to make sure that I am doing exercises that are effective and safe, so any recommendations and tips would be greatly appreciated. Thank you!

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Hi there,

I can completely understand how carrying extra weight can cause joint and ligament pain. In my case, I was struggling with knee pain due to being overweight. One exercise that really helped me to strengthen my knees and reduce pain was the stationary bike.

I started exercising on the stationary bike as it puts less stress on your knees compared to other workouts like running. Initially, I started with short 10-15 minute bike rides and gradually increased the duration and intensity of my workout over time. I found that regularly performing this exercise helped me to strengthen my quadriceps muscles and support my knees by keeping them aligned.

Another exercise that has been beneficial for me is the leg press. This is a great exercise to strengthen the muscles surrounding the knee joint. It involves sitting on a machine and pushing a weighted plate using your legs while keeping the feet flat on the platform.

Apart from the exercises, I also made lifestyle changes to lose some weight which has greatly helped me to reduce the stress on my knees. Walking more, incorporating more vegetables and fruits into my diet, and cutting back on fatty and processed foods has also helped me.

Remember not to push yourself too hard and always listen to your body. With patience and consistency, you'll start to see strength improvements in your joints and ligaments.


Hi there,

I can definitely understand your struggle with extra weight and joint pain. I have been dealing with the same issue, specifically with my hips and ankles. One exercise that has been really effective for me is cycling.

Cycling is a low-impact workout that is easy on the joints and can help to build strength in the legs and hips. I started with short rides on flat terrain and gradually increased the duration and intensity of my rides over time. I found that cycling not only helped to strengthen my joints, but also improved my cardiovascular fitness.

Along with cycling, I also incorporated some simple resistance band exercises that targeted my hips and ankles. These exercises included lateral leg lifts, clamshells, and ankle circles. They might seem like small movements, but they can be really effective in strengthening the muscles around your joints.

Of course, it's important to listen to your body and not push yourself too hard. It's better to start with small, achievable goals and gradually increase your workout intensity over time. And as always, be sure to talk to your doctor or a certified trainer before starting any new exercise program.

I hope this helps!


Hi there,

I can definitely relate to your struggle as I have also experienced joint and ligament pain due to carrying extra weight. One exercise that has been really helpful for me is swimming as it is a low-impact workout that puts less stress on your joints.

In addition to swimming, I have also found that resistance training with light weights or resistance bands has helped to strengthen my joints and ligaments. This has allowed me to gradually increase my workout intensity and improve my overall fitness level without causing any further damage.

Of course, it's important to consult with a doctor or certified trainer before starting any new workout routine to make sure that you are not pushing yourself too hard or doing exercises that may be harmful to your body.

Overall, the key to strengthening your joints and ligaments is to start slowly and gradually increase the intensity of your workouts over time. With consistency and patience, you will see improvements in your strength and mobility - and hopefully a reduction in joint pain.


Hi there,

I can also relate to your problem as I was carrying some extra pounds and it was causing me severe knee pain. One exercise that I found really helpful was walking at a moderate pace on a treadmill.

Initially, I could only walk for a few minutes before my knees would start to hurt, but I gradually increased my workout time and distance. Eventually, my knees became stronger, and I was able to walk for longer periods without any pain.

I also incorporated some stretching exercises, such as yoga, into my routine to help improve my flexibility and range of motion. I found that stretching before and after my workouts helped to prevent any injuries or strains.

In addition to these exercises, I made some dietary changes to reduce my overall weight and put less strain on my joints. I focused on eating more whole foods, lean proteins, and vegetables, and cut back on sugary and processed treats.

Overall, I found that a combination of low-impact cardio exercises, stretching, and healthy eating habits helped me to strengthen my joints, reduce my knee pain, and improve my overall quality of life.



I can definitely sympathize with you regarding extra weight and joint pain. In my case, I have been dealing with shoulder pain due to carrying a heavy backpack every day. One exercise that has been really effective in strengthening my shoulder joint is resistance band pull-aparts.

To perform this exercise, you'll need a resistance band with comfortable resistance level. First, hold the band in both hands and stretch it in front of your chest. Keep your arms straight and shoulder blades squeezed together. Then, slowly pull the band apart by moving your arms out to the sides, while keeping your elbows straight. The goal is to feel tension in your shoulders and upper back as you pull the band apart, then slowly release it back to starting position.

I found this exercise to be particularly helpful in strengthening the muscles surrounding the shoulder joint, which in turn reduced my shoulder pain. Another exercise that has been helpful for me is yoga, which helps to improve flexibility and joint mobility.

In addition, I also started carrying lighter backpacks and bags or using a trolley when possible for carrying things. And of course, maintaining a healthy diet and keeping myself active with regular exercise has also been beneficial in reducing joint pain caused by extra weight.

Overall, it's important to focus on exercises that are safe and effective for your particular situation. Always listen to your body and avoid pushing yourself too hard or doing exercises that may be harmful to you.



I can totally relate to the impact of extra weight on joints and ligaments, especially when it comes to my hips and lower back. One type of exercise that has helped me a lot is swimming.

Swimming is a low-impact and non-weight bearing workout, which reduces stress and strain on joints. An added advantage of swimming is resistance training, which can help to strengthen the ligaments and muscles around the hip joint. By swimming regularly, I was able to strengthen my entire body while avoiding the added stress and strain that comes with high-impact activities like running.

Another exercise that has worked wonders for me is yoga. It's not only a great workout for strength and flexibility but also helps with relaxation and stress relief. I found the downward-facing dog pose particularly effective as it stretches and strengthens the muscles that run along the spine and hips.

It's also important to incorporate physical activities into your daily routine like walking more, using stairs instead of elevators, taking breaks if you sit for extended periods, and doing moderate-intensity activities that you enjoy.

Remember to start slowly and not overexert yourself, especially if you are new to exercise. Consult a doctor or a dietitian before making any significant lifestyle changes, and remember that it takes time to see results. Be patient with yourself and make the best choices you can for yourself.

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