wikiHow Exercise Plan to Help Increase Synovial Fluid Remember to listen to your body and adjust the intensity and duration of the exercises based on your fitness level and any pre-existing conditions. If you have any concerns, it's best to consult with a healthcare professional before starting a new exercise routine. Day 1: Strength Training Warm-up: 5-10 minutes of light cardio (e.g., brisk walking or cycling). Squats: 3 sets of 12 reps. Push-ups or modified push-ups: 3 sets of 10 reps. Lunges: 3 sets of 12 reps (alternating legs). Dumbbell rows: 3 sets of 10 reps. Plank: Hold for 30 seconds to 1 minute. Cool-down: 5-10 minutes of stretching exercises, focusing on the major muscle groups. Day 2: Cardiovascular Exercise Choose an activity you enjoy, such as jogging, swimming, cycling, or using an elliptical machine. Aim for 30-45 minutes of moderate-intensity cardio exercise. Include a warm-up and cool-down period, each lasting 5-10 minutes. If needed, you can split the session into shorter bouts throughout the day. Day 3: Yoga or Pilates Join a yoga or Pilates class or follow an online video tutorial. Focus on poses and exercises that promote flexibility, balance, and joint mobility. Pay attention to proper alignment and listen to your body's limitations. Aim for a 30-60 minute session. Day 4: Rest and Recovery Take a day off from structured exercise. Engage in light activities such as walking, stretching, or gentle yoga to promote active recovery. Day 5: Low-Impact Aerobics Choose a low-impact aerobic exercise like swimming, cycling, or using an elliptical machine. Perform a 30-45 minute session, gradually increasing the intensity if appropriate. Incorporate intervals of higher intensity followed by periods of lower intensity for added challenge. Day 6: Tai Chi or Qigong Attend a Tai Chi or Qigong class or follow an online tutorial. These gentle movements help promote balance, flexibility, and relaxation. Aim for a 30-60 minute session. Day 7: Outdoor Activity Engage in an outdoor activity of your choice, such as hiking, biking, or gardening. Spend at least 30 minutes being active in a natural environment. Focus on activities that promote joint movement and engage multiple muscle groups. Remember to listen to your body and modify exercises as needed. If you experience pain or discomfort, stop the activity and consult with a healthcare professional. Gradually increase the duration, intensity, and variety of exercises over time, and always prioritize proper form and technique. Page