Do you find it difficult to establish a regular exercise routine? Soreness, tight muscles, and exhaustion can be difficult hurdles to overcome when first setting out to make exercise a normal part of your daily schedule. Making exercise a regular habit can reduce chronic pain. By raising your heart rate for thirty minutes a day, you can improve mobility and heart health and decrease inflammation.

A few common types of pain that can be reduced with the implementation of regular exercise are:

  • Muscle cramps
  • Headaches
  • Joint pain
  • Back pain
  • Shoulder pain
  • Muscle stiffness
  • Inflammation

Types of Exercise and Their Benefits

There are many choices when it comes to making exercise a regular part of your daily routine. Depending on the type of pain relief you’re seeking, there are several options to consider.

Brisk Walk

Walking is an easy way to implement cardio into your exercise routine. A brisk walk should last at least 30 minutes and be taken at a pace that raises the heart rate. Walks have many health and pain-reducing benefits, including:

  • Improving coordination, balance, and muscle endurance
  • Strengthening muscles, bones, and the immune system
  • Maintaining a healthy body weight
  • Reducing tension

When going on a brisk walk, be sure to employ proper technique and to wear supportive footwear. Be sure to give yourself time to stretch before and after your walk to avoid muscle strain.


Swimming is a great low-impact option for those trying to implement regular cardio into their exercise routines. If you have mobility issues or wish to exercise without adding stress to your joints or muscles, you might consider swimming. Swimming offers health and pain-reducing benefits in these ways:

  • Improves mobility, muscle endurance, and breath support
  • Builds cardiovascular strength
  • Tones muscles

When going for a swim, be sure to stretch beforehand so that you can avoid cramps and muscle strain. Choose a safe environment and make sure you’re confident in your swimming abilities beforehand.


If you want to work your muscles and build strength, yoga is a great non-cardio option for you. The practice of yoga includes many stretching exercises and opportunities for meditation and visualization that can have more than physical health benefits. A few benefits of regular yoga practice include:

  • Heightened endorphins
  • Improved cognition
  • Strengthened endurance, mobility, and flexibility

When doing yoga, be sure to use proper equipment that supports your knees, lower back, and any joints that will be making extended contact with the ground. Focus on the flow of your breath and be careful in any positions that are beyond your range of balance, modifying postures as needed.

Make Exercise a Regular Part of Your Routine Today

Regular exercise presents many options for managing pain without the use of additional medicines or treatments. Not only does an exercise routine improve mobility, muscle strength, cardiovascular health, and endurance, but it can have cognitive and mental health benefits, as well. Try adding thirty minutes of exercise to your daily routine today.

If you’re a chronic pain sufferer, don’t hesitate to contact the experts at Jersey Premier Pain today. We can create a plan for you that can help you live a more comfortable life. Call us at 201-386-8800 for a consultation.


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