Introduction
If you have arthritis, you may have been told to “take it easy” to avoid making your pain worse. But here’s the truth: movement is medicine. While it might seem counterintuitive, the right exercises can help reduce stiffness, strengthen muscles, and improve joint function—ultimately easing arthritis symptoms rather than worsening them.
That said, not all exercises are created equal. Some movements can provide relief, while others may put unnecessary strain on your joints and lead to more pain. In this article, we’ll break down what works and what doesn’t when it comes to exercising with arthritis.
Understanding Arthritis and Movement
Arthritis isn’t a single disease—it’s an umbrella term for over 100 different conditions that cause joint inflammation, stiffness, and pain. The most common types include:
• Osteoarthritis (OA): Caused by wear and tear on joints over time.
• Rheumatoid arthritis (RA): An autoimmune condition that leads to joint inflammation.
• Gout, lupus, and psoriatic arthritis: Other forms of arthritis that can cause pain and mobility issues.
While arthritis may make you feel like you should move less, staying active is one of the best ways to manage symptoms. Exercise can:
✔ Reduce stiffness and improve flexibility
✔ Strengthen the muscles around joints for better support
✔ Enhance circulation and reduce inflammation
✔ Improve mood and overall well-being
However, the key is choosing the right type of exercise to protect your joints while keeping them mobile and strong.
What Works: Best Exercises for Arthritis
1. Low-Impact Aerobic Exercise
Why it works: Improves cardiovascular health, increases endurance, and reduces joint stiffness without excessive strain.
✅ Best Options:
• Walking – Gentle on joints while keeping you active.
• Cycling (stationary or outdoor) – Smooth movement without impact.
• Swimming & Water Aerobics – Water’s buoyancy reduces stress on joints while providing resistance.
Tip: If walking feels uncomfortable, start with short distances and gradually increase as your body adapts.
2. Strength Training
Why it works: Stronger muscles provide better support for joints, reducing pain and improving stability.
✅ Best Options:
• Bodyweight exercises (squats, lunges, wall push-ups with modifications)
• Resistance bands – A joint-friendly way to build strength.
• Light dumbbells – Helps maintain bone density without excessive strain.
Tip: Focus on higher repetitions with lower weights to avoid overloading joints.
3. Flexibility & Stretching Exercises
Why it works: Helps maintain a full range of motion, preventing stiffness and improving mobility.
✅ Best Options:
• Gentle yoga – Improves flexibility and balance without high impact.
• Tai Chi – Slow, controlled movements enhance joint mobility.
• Simple daily stretches – Especially for knees, hands, and back.
Tip: Always warm up before stretching to prevent injury.
4. Water-Based Exercises
Why it works: Water’s buoyancy reduces pressure on joints while allowing for a full range of motion.
✅ Best Options:
• Pool walking – Gentle movement that strengthens joints.
• Aqua jogging – Great for cardio with no impact.
• Water aerobics – A fun, social way to exercise safely.
Tip: If you don’t have access to a pool, look for heated therapy pools, which can provide additional pain relief.
What Doesn’t Work: Exercises to Avoid
1. High-Impact Activities
❌ What to Avoid:
• Running on hard surfaces – Too much stress on knees and hips.
• Jumping exercises (box jumps, jump squats) – High impact can worsen joint inflammation.
• High-intensity sports (basketball, tennis) – Quick stops and starts increase joint strain.
Tip: If you love running, try water jogging or switch to an elliptical machine for a similar workout with less impact.
2. Deep Squats and Heavy Weightlifting
❌ Why they’re risky:
• Puts excessive pressure on knees, hips, and lower back.
• Can lead to joint wear and tear over time.
Alternative: Opt for chair squats, leg presses with lighter weight, and resistance bands instead of heavy barbell squats.
3. Repetitive Joint Stress
❌ What to Avoid:
• Excessive gripping & twisting motions (e.g., tennis, golf without proper form).
• Certain yoga poses that require full weight on wrists.
• Burpees and high-rep push-ups – Too much repetitive stress on joints.
Tip: Modify exercises by using supportive props, avoiding excessive repetition, and listening to your body.
Tips for Exercising with Arthritis
✔ Start Slow: Warm up before workouts and ease into movements.
✔ Listen to Your Body: Pain ≠ progress. Sharp pain means STOP.
✔ Modify When Necessary: Use chairs, walls, or water-based alternatives.
✔ Stay Consistent: Small, daily movement is better than occasional intense workouts.
✔ Consult a Professional: A physical therapist or trainer can guide you in arthritis-friendly workouts.
Conclusion
Arthritis doesn’t mean you have to stop moving—it just means you need to move smarter. Choosing low-impact, joint-friendly exercises can help reduce pain, improve mobility, and enhance your quality of life. On the flip side, avoiding high-impact, high-stress movements will prevent further joint damage.
🔥 Your Turn: What exercises have helped you manage arthritis? Drop your experience in the comments below!
By staying active the right way, you can keep your joints healthy and continue doing what you love—without the pain.