Strengthen stiff, weak, or painful hips with five simple chair exercises you can do at home. These seated hip exercises work the muscles surrounding the entire hip joint to help improve mobility and make walking, stair climbing, and everyday movement feel easier.

Physical therapist and osteoarthritis specialist Dr. Alyssa Kuhn guides you through:

• Seated marches for the front of the hips and core
• Seated side steps for hip strength and mobility
• Pillow squeezes for the inner thighs
• Heel push-downs for the glutes and backs of the hips
• Seated straight leg raises for the thighs, hips, and core

You’ll also learn modifications for each exercise, including easier options for limited strength or mobility and resistance-band variations when you are ready for more challenge.

These joint-friendly chair exercises are especially helpful for older adults and anyone navigating hip arthritis, hip stiffness, weakness, difficulty walking, or trouble climbing stairs. Start with one or two exercises or complete all five for a well-rounded seated hip-strengthening routine.

Ready for more than individual exercises? Adventurers for Life gives you a step-by-step, joint-friendly workout plan based on your current abilities, so you can build strength, balance, and mobility without guessing what to do next.

Start your free 14-day trial. No credit card required:
https://keeptheadventurealive.com/start

Not medical advice. Try at your own risk.

Do squats and lunges cause knee pain or feel impossible because of arthritis, weakness, or stiffness? You do not necessarily need to stop doing these important movements. You may simply need a version that better matches what your knees can handle right now.

In this episode, physical therapist and osteoarthritis specialist Dr. Alyssa Kuhn shares four knee-friendly squat and lunge modifications. You’ll learn how raising the height of a chair, using your arms for support, practicing a step-back march, and elevating your front foot can make these exercises feel more manageable.

Squats and lunges help build the strength and control needed to stand from a chair, get off the toilet, rise from the floor, step over obstacles, and stay confident on your feet. Learn how to work on these movements without forcing painful traditional versions.

Ready for a structured exercise plan designed for joint pain, arthritis, strength, balance, and mobility? Start your 14-day free trial of Adventurers for Life at:
https://keeptheadventurealive.com/start

Is walking every day enough exercise to keep your legs strong, your joints supported, and your balance steady as you get older?

Walking is excellent exercise, but it may not challenge your body enough to maintain the strength and mobility needed for stairs, lower chairs, uneven ground, and other everyday activities.

In this episode, physical therapist and osteoarthritis specialist Dr. Alyssa Kuhn explains the important gaps that walking alone may leave and how to fill them with just a few minutes of additional movement.

You’ll learn simple exercises to help you:

• Build leg strength with sit-to-stands
• Improve side-to-side balance with lateral steps
• Strengthen different muscles with backward stepping
• Reduce hip stiffness with hip circles
• Maintain knee mobility with alternating knee bends
• Feel stronger and more confident while walking and climbing stairs

Each exercise can be modified based on your current strength, balance, and mobility. You don’t have to give up walking or add a long workout. These short strength, balance, and mobility exercises can complement your daily walk and help your body stay prepared for the activities you love.

Ready for a complete plan instead of guessing which exercises to do? Adventurers for Life gives you a step-by-step, joint-friendly workout path based on your current abilities.

Start your free 14-day trial. No credit card required:
https://keeptheadventurealive.com/start

What can just 20 sit-to-stands a day really do for your body? 

In this episode, physical therapist Dr. Alyssa Kuhn, PT explains the surprising benefits of this simple daily movement. Learn how it can strengthen the muscles that support your joints, improve balance, support heart health, help manage blood sugar, strengthen your bones, and make everyday activities easier. 

If you're looking for one simple habit to help you stay strong, mobile, and independent as you age, this episode is a great place to start.

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This episode is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Kuhn and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Move Well Age Well, LLC and Dr. Alyssa Kuhn, PT, DPT are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this post, video or site.

Unlock your FREE 14 day trial of Adventurers for Life.

Unlock your FREE 14 day trial of Adventurers for Life

Weighted vests are everywhere right now. If you have arthritis, you're probably wondering whether they're safe for your joints and whether they actually do what people say for bone health. Today I'm giving you the honest answer to both. 

The research is more nuanced than the trend suggests, and knowing what a weighted vest can and can't do will help you decide if it's actually worth trying.

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This episode is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Kuhn and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Move Well Age Well, LLC and Dr. Alyssa Kuhn, PT, DPT are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this post, video or site.

Unlock your FREE 14 day trial of Adventurers for Life.

Take the next step towards your arthritis adventure journey and make pain relief possible by starting your FREE 14 day trial of Adventurers for Life.

Turmeric, fish oil, glucosamine, collagen; the supplement aisle can feel overwhelming when you have arthritis. In this episode, Dr. Alyssa Kuhn, PT gives you a straight, research-backed look at what actually helps, what doesn't live up to the hype, and the one thing no supplement can replace.

Always check with your doctor or pharmacist before starting any supplement. The brands below have been independently tested and approved by ConsumerLab.

Turmeric / Curcumin

• A1 Vitality Turmeric Curcumin (top pick for enhanced absorption)
• Doctor’s Best High Absorption Curcumin
• Kirkland Signature (Costco) Turmeric 1,000 mg
• Life Extension Super Bio-Curcumin (top pick without black pepper)
• Qunol Extra Strength Turmeric
• Root2 Turmeric Extract Curcumin C3 Complex

Fish Oil / Omega-3

• Nature Made Fish Oil Minis
• OceanBlue Professional Omega-3 2,100
• Spectrum Fish Oil Omega-3

Collagen

• Sparkle Wellness Collagen For Healthy Joints (top pick for joints)
• Ancient Nutrition Collagen Peptides — Unflavored
• Vital Proteins Collagen Peptides

Glucosamine + Chondroitin

• Kirkland Signature (Costco) Advanced Glucosamine Chondroitin (top pick)
• Nutramax Cosamin DS For Joint Health

Boswellia

• Swanson Boswellia Serrata Extract (top pick)

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This episode is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Kuhn and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Move Well Age Well, LLC and Dr. Alyssa Kuhn, PT, DPT are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this post, video or site.

Unlock your FREE 14 day trial of Adventurers for Life.

Take the next step towards your arthritis adventure journey and make pain relief possible by starting your FREE 14 day trial of Adventurers for Life.

You've probably been told to walk more. 

And walking does have real benefits like blood sugar regulation, balance and cardiovascular health. But if it's the only thing you're doing for your arthritis and joint pain, there's a significant gap in your routine. Dr. Alyssa Kuhn, physical therapist explains why your muscles and bones need to be challenged to grow, and what that looks like in practice.

Follow me on social media: 

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This episode is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Kuhn and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Move Well Age Well, LLC and Dr. Alyssa Kuhn, PT, DPT are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this post, video or site.

Unlock your FREE 14 day trial of Adventurers for Life.

Unlock your FREE 14 day trial of Adventurers for Life

If you have been told there is not much you can do about arthritis, this episode is for you. Dr. Alyssa Kuhn, PT breaks down why so many people end up feeling like joint pain is just something to accept, and why the evidence tells a very different story. You will hear what the research actually says about feeling better with osteoarthritis, why movement matters more than most people realize, and real stories from people who chose not to accept limitations as their final answer. An active life with arthritis is possible. This episode shows you why.

Follow me on social media: 

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This episode is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Kuhn and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Move Well Age Well, LLC and Dr. Alyssa Kuhn, PT, DPT are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this post, video or site.

Unlock your FREE 14 day trial of Adventurers for Life.

Unlock your FREE 14 day trial of Adventurers for Life

Squats got a bad reputation. The research disagrees. Dr. Alyssa Kuhn, physical therapist and osteoarthritis specialist, explains why squats are not the enemy, how to do them safely with joint pain, and why building leg strength might be the most important thing you can do for your knees.

Follow me on social media: 

> My website

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This episode is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Kuhn and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Move Well Age Well, LLC and Dr. Alyssa Kuhn, PT, DPT are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this post, video or site.

Unlock your FREE 14 day trial of Adventurers for Life.

I’m responding to the most thought-provoking, relatable, and even surprising things you’ve shared. If you’ve ever wondered, “Is it just me?”—this one’s for you. Let’s talk through it together.

We will discuss pain with walking, deciding on surgery, quads or glutes and much more! 

When I started this channel, my goal was to provide the best resources and support for those with osteoarthritis.

As a physical therapist I know firsthand how powerful movement can be for osteoarthritis relief. There can be a lot of misconceptions out there and I wanted to clear a few things up to make sure you are on the right path.

Videos mentioned: 
5 Proven Tips to Walk Longer Without Pain or Discomfort
https://youtu.be/-2IZPe-4504
3 Exercises Everyone Over 60 MUST DO for Total Body Strength
https://youtu.be/oMrnI_EXHqk
5 Quad Strengthening Exercises VITAL for Better Knee Health
https://youtu.be/pLhk_tCy76o
TOP 3 Standing Glute Exercises to Support Arthritic Joints
https://youtu.be/aUQjg8J23qQ
Avoid Joint Replacement Regret: 5 Questions You MUST Ask Yourself
https://youtu.be/ZGDxCqdhQbQ
3 Exercises to Relieve Neuropathy in Feet & Legs
https://youtu.be/Ah7O9lBhErs
3 Simple Chair Exercises to Help You Walk Better
https://youtu.be/HpQuLytlriQ

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Website: https://keeptheadventurealive.com

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Private Facebook Group: https://www.facebook.com/groups/adventurealive

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Subscribe to our YouTube channel: https://www.youtube.com/alyssaadventurealive

Podcast: https://osteoarthritis.buzzsprout.com

Disclaimer: This post is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Kuhn and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Move Well Age Well, LLC and Dr. Alyssa Kuhn, PT, DPT are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this post, video or site. Complete all exercises at your own risk.

Follow me on social media: 

> My website

> Follow me on Instagram

> Subscribe to my YouTube channel

This episode is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Kuhn and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Move Well Age Well, LLC and Dr. Alyssa Kuhn, PT, DPT are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this post, video or site.

Unlock your FREE 14 day trial of Adventurers for Life.