what kinds of exercises are suitable for arthritis?

Suitable exercises for arthritis are those that activate your joints without placing too much strain on them. Steady, low-impact movement helps reduce pain, build strength and improve mobility, making day-to-day activities feel easier.

However, it’s essential to choose safe exercises that are appropriate for your arthritis symptoms and overall fitness level.

Here’s a clear breakdown of exercise types that can be beneficial for people with arthritis.

Types of exercises for arthritis

Range of motion exercises

Range of motion exercises help individuals with arthritis maintain and improve joint flexibility and mobility. This can lead to less joint pain, as moving the joints helps to increase blood flow and ease inflammation.

Regularly performing flexibility and mobility exercises also helps to alleviate stiffness in the joints, making it easier to move throughout the day and stay independent.

Examples of range of motion exercises include:

Yoga

Yoga is a relaxing practice that can help people with arthritis move more comfortably. Its poses improve flexibility, strengthen the muscles that support your joints, and lower stress and pain through mindful breathing. It also helps you stay aware of your body’s limits, making it easier to manage arthritis symptoms.

Tai chi

Tai chi is a gentle, flowing practice that can help people with arthritis move more comfortably. Its slow, controlled movements reduce pain and stiffness, support range of motion, and build muscles, especially in the lower body. It also improves balance and posture, which helps reduce the risk of falls.

Muscle-strengthening exercises

Strong muscles take pressure off sore joints, strengthen bones, and improve balance.

By building muscle mass, strength training provides better support to arthritic joints, which enhances stability and function. In turn, this can decrease the joint pain and discomfort associated with arthritis.

Weight-bearing exercises also improve bone density. This is crucial for individuals with arthritis, especially since some medications may affect bone strength and health.

Examples of muscle-strengthening exercises include:

Resistance training

Strength training with resistance bands is well-suited to rheumatoid arthritis, because the controlled tension helps strengthen muscles without placing excessive pressure on inflamed joints. The light load-bearing movement ultimately reduces strain and pain.

Bodyweight exercises

Bodyweight exercises build strength without added equipment or heavy loads. Movements like squats and lunges target the muscles around your hips, knees and ankles, improving stability and reducing strain on your joints. These exercises also promote better flexibility and control, making everyday activities like standing, walking and climbing stairs easier and more comfortable.

Cardiovascular fitness exercises

Improving heart and lung fitness is especially important for people with arthritis, as many also experience cardiovascular concerns.

As your cardiovascular fitness improves, blood flow increases and the muscles around your joints grow stronger, which can help ease arthritis-related pain. With better support from these muscles, your joints can move more freely, helping you maintain or even improve your flexibility.

Over time, regular aerobic exercise supports healthy weight control, reducing pressure on your joints and improving overall comfort. It can also elevate energy levels, which is helpful for managing the fatigue often associated with arthritis.

Examples of cardiovascular activity include:

Brisk walking

Walking at a quick pace gets your heart working while still being kind to your joints. The faster stride helps warm and loosen stiff hips and knees faster than a casual stroll, with the stronger push-off through your legs building muscle power.

Plus, the increased intensity also boosts circulation, which can soothe discomfort and help with joint mobility.

Cycling

Cycling is a joint-friendly cardiovascular exercise that keeps your hips and knees moving through a smooth pedalling motion.

This helps reduce stiffness, improve flexibility and strengthen the thigh and glute muscles that stabilise your joints. Because the bike supports your body weight, you can improve your heart health without extra joint strain.

Swimming

Swimming lets you raise your heart rate without impact on your hips, knees or ankles. The smooth, continuous strokes help keep your joints moving through a comfortable range while the water’s resistance strengthens the muscles that support them.

Because you’re moving steadily the whole time, swimming can improve endurance and reduce stiffness, making it easier to stay active with arthritis.

Low-impact physical activity

Low-impact activities place less stress on the joints, while still providing a good workout. By avoiding heavy shock absorption or sudden force, they help to minimise pain and discomfort during exercise.

Gentle movements also support smoother, easier joint motion by improving flexibility and joint function, while gradually strengthening the muscles that stabilise and protect your joints.

Examples of low-impact exercises include:

Water aerobics

Water exercises can be particularly beneficial as the buoyancy reduces joint stress, making movement easier and less painful. Exercising in a heated pool, typically around 34 degrees Celsius, helps to loosen joints and relax sore muscles.

Walking

Walking is a free, low-impact exercise that helps people with arthritis keep their hips, knees and ankles moving comfortably. The steady heel-to-toe motion strengthens the muscles that support these joints and helps ease stiffness.

As you settle into a natural rhythm, walking raises your heart rate without putting extra pressure on sore joints, supporting better cardiovascular health. Being out in the fresh air adds another benefit, helping lift your mood and energy levels.

Dancing

The smooth, rhythmic steps of low-impact dancing help loosen stiff joints and strengthen the muscles that support your hips, knees and ankles.

Dancing also releases endorphins, which can put you in a better mood and take the edge off discomfort. Overall, this fun social activity can help lower stress and support overall well-being.

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Potential health benefits of exercise for arthritis

Exercise offers numerous benefits for managing arthritis, significantly improving your quality of life.

Here’s why it’s important to exercise with arthritis:

Pain management: If your joints hurt, regular physical activity can help to alleviate pain by strengthening the surrounding muscles and enhancing flexibility.
Improved function: Exercise helps maintain and improve the range of motion in affected joints, making daily tasks easier.
Weight loss and management: Staying physically active helps to maintain a healthy body weight, which eases stress on weight-bearing joints.
Enhanced muscle strength: Stronger muscles are better able to support joints, providing more stability, reducing discomfort and lowering injury risk.
Cardiovascular health: Engaging in aerobic activities improves heart and lung fitness, contributing to overall well-being.
Mental well-being: Performing gentle exercises regularly can increase energy levels and improve mood, helping to combat fatigue and stress.

General guidelines for people with arthritis

Consult your health care providers: Before starting any exercise program, it’s crucial to talk to your doctor, physical therapist, exercise physiologist, or whoever is on your health care team. They can help you develop a suitable exercise plan tailored to your specific needs.
Start slowly: If you haven’t exercised for a while, begin with shorter sessions and gradually increase the duration and intensity.
Listen to your body: Be aware of how your body reacts to different exercises. If you experience unusual pain during or after exercising, it may be a sign to slow down or modify your routine.
Warm-up and cool down: Always start with gentle movements to warm up your body and cool down with stretches at the end of your session. This can help prevent arthritis pain and stiffness.
Incorporate daily activities: Remember that activities like gardening, playing with pets, or taking the stairs also count as exercise.

Tips for exercising with arthritis

Avoid exercising through arthritis pain

If an activity causes you unusual pain or increases joint pain beyond what is normal for you, stop immediately and consult your healthcare professional.

Adjust during flares

During periods of increased joint pain and stiffness, you may need to modify your regular exercise routine. Discuss with your doctor what forms of physical activity are best during these times.

Stay hydrated throughout your exercise session

Drink plenty of fluids before, during, and after exercising to maintain hydration.

Help to manage arthritis with a safe exercise program

Incorporating a variety of exercises into your routine can greatly benefit your management of arthritis. The key is to find exercises that you enjoy and that fit your lifestyle, while ensuring they are appropriate for your specific condition.

Remember, when it comes to arthritis and exercise, something is better than nothing. Even small amounts of activity can make a significant difference in your overall health and well-being.

Always consult with your healthcare provider before starting any exercise program to ensure it is safe and appropriate for your condition.

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