Staying active with arthritis: How exercise can boost your joint health

Arthritis is a common condition that affects millions of people, especially as we age, but having arthritis doesn’t mean you have to give up on staying active or enjoying the things you love. In fact, the right kind of exercise can help you feel stronger, more flexible, and better able to manage your symptoms. Keeping your body moving is one of the best things you can do to support your joint health, improve your mobility, and enhance your overall well-being. 

With a few simple adjustments, staying active with arthritis can be both enjoyable and rewarding!

Why exercise matters for arthritis

When you have arthritis, your joints can become stiff, painful, and swollen. It might feel natural to want to move less because of the pain, but staying inactive can actually make arthritis worse over time. As muscles around the joints weaken, your joints can become even more stiff, making it harder to move. This can lead to a cycle where you’re less active, and your arthritis gets progressively worse.

The good news? Exercise can break this cycle!

Exercise helps to:

• Strengthen the muscles around the joints, providing better support
  
  
• Increase flexibility, making it easier for you to move
  
  
• Improve circulation, which helps to reduce swelling and stiffness
  
  
• Control your weight, which reduces the pressure on your joints (especially your knees and hips)
  
  
• Boost mood and energy levels, which can be especially important when you are dealing with a chronic condition like arthritis

Types of arthritis-friendly exercises

It’s important to choose the right kind of exercises, especially if your joints are feeling sore or stiff. Low-impact exercises are usually the best option for people with arthritis. These types of activities put less stress on your joints, making it easier to stay active without causing further pain or damage.

Here are a few types of exercises you might want to consider that are gentle on the joints but still effective at building strength and flexibility:

Walking

Walking is one of the simplest and most effective exercises you can do. It’s easy to adjust your pace to match your comfort level, and you can walk just about anywhere. Walking helps improve cardiovascular health, strengthens leg muscles, and increases joint mobility. Even short, 10- to 15-minute walks can have a big impact on your joint health!

Swimming or water aerobics

Water-based exercises are excellent for people with arthritis. The buoyancy of the water supports your body and takes the pressure off your joints, while still allowing you to move and exercise. Swimming, water aerobics, or even just walking laps in a pool can strengthen muscles, improve flexibility, and reduce stiffness.

Yoga and stretching

Gentle yoga or stretching can help improve flexibility and range of motion, which are often limited in people with arthritis. Many yoga poses are designed to strengthen muscles around the joints, making them more stable. Plus, yoga’s focus on breathing and relaxation can help reduce stress, which is important for managing chronic pain. Just be sure to choose a class that focuses on gentle or restorative yoga.

Cycling

Whether on a stationary bike or out on the road, cycling is a great low-impact exercise that strengthens your leg muscles and helps with joint flexibility. If you’re using a stationary bike, start with low resistance and gradually increase as you build strength. If you’re cycling outdoors, consider choosing flat routes to avoid putting too much pressure on your joints.

Strength training

Building muscle helps support your joints and can make everyday tasks easier. You don’t need to lift heavy weights – even small hand weights, resistance bands, or bodyweight exercises (like squats or modified push-ups) can help build strength. Focus on exercises that target the muscles around your joints, like your legs, hips, and arms.

Tips for exercising with arthritis

Staying active is important, but it’s equally important to exercise in a way that doesn’t aggravate your arthritis. Always consult your doctor before starting a new exercise program to ensure it’s safe for your specific condition.

Tips to help you exercise safely and comfortably

Start slow

If you haven’t been active for a while, start slow and gradually increase your activity level. Even just five minutes of exercise a day can help at first, and you can add more time as you feel more comfortable.

Listen to your body

It’s normal to feel some muscle soreness after exercising, especially if you’re just starting out, but you shouldn’t feel sharp pain or increased joint pain. If an exercise hurts, stop and rest, and try something different the next time. You can also modify exercises to make them less intense or ask a physical therapist for advice.

Warm up and cool down

Always take a few minutes to warm up before exercising to get your joints and muscles ready. Gentle stretches or a few minutes of walking can help get your body ready to move. After your workout, cool down with light stretching to keep your muscles from getting stiff.

Use heat and cold therapy

If your joints feel stiff before exercising, using a warm towel or heating pad for 10 to 15 minutes can help loosen them up. After exercising, applying a cold pack can reduce swelling or discomfort.

Stay consistent

Exercise has the most benefit when it’s done regularly. Aim for at least 30 minutes of moderate activity five days a week, but remember, you can break it up into shorter sessions throughout the day if that’s easier for you.

Keep moving and take control of your arthritis

Living with arthritis doesn’t mean you have to give up on staying active. In fact, regular exercise is one of the best ways to keep your joints healthy and manage arthritis symptoms. The key is to choose low-impact activities that feel good to you and to exercise consistently. By staying active, you’ll build strength, improve flexibility, and keep your joints moving smoothly – all of which can help you maintain your independence so you can enjoy more healthy days at home and spend time doing the things you love.  

Jamie Sikora, NP. is a primary care practitioner at Patina, where she works to empower her patients, listen to their goals and needs, and provide care according to their personal preferences. She is a graduate of Thomas Jefferson University, where she received her bachelor’s and master’s degrees in nursing, with a focus on family practice, and is currently pursuing a Doctor of Nursing Practice (DNP) at Duke University. She specializes in geriatric medicine.

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