Staying Active When You Have Arthritis

Living with arthritis can make movement feel challenging, but regular activity is one of the best ways to manage joint pain and stiffness. Staying active helps keep your joints flexible, your muscles strong, and your body moving more comfortably day to day.

The key message is simple: Keep moving — gently and safely.

Why Movement Matters When You Have Arthritis

Even light physical activity can:

• Reduce joint stiffness
• Ease pain over time
• Improve strength around your joints
• Help with balance and stability
• Improve sleep and mood
• Support independence with daily activities

Many people notice that gentle movement actually helps joints feel better, not worse.

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Common Arthritis Symptoms

People with arthritis may experience:

• Joint pain or aching
• Morning stiffness
• Swelling or tenderness
• Reduced range of motion
• Fatigue

Movement helps keep joints lubricated and muscles engaged, which can reduce stiffness — especially after periods of sitting.

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Types of Activity That Help Arthritis

A balanced routine includes four types of movement. You don’t need to do them all at once.

 

1. Gentle Aerobic Activity

(Movement that gets your body moving and your heart beating a little faster)

Examples:

• Walking
• Water exercise or swimming
• Stationary cycling
• Dancing

Benefits:

• Reduces stiffness
• Improves heart and lung health
• Helps manage weight

Tips:

• Start slow
• Walk on flat, even surfaces
• Wear supportive shoes

2. Strength Training

(Builds muscle to support and protect your joints)

Examples:

• Chair stands
• Light hand weights
• Resistance bands
• Wall push-ups

Benefits:

• Supports joints (especially knees and hips)
• Makes daily tasks easier

Tips:

• Use light resistance
• Move slowly and with control
• Rest between sessions

3. Flexibility and Stretching

(Helps maintain joint motion and reduce stiffness)

Examples:

• Gentle stretching
• Range-of-motion exercises
• Chair yoga

Tips:

• Stretch daily if possible
• Stretch until you feel mild tension — not pain
• Breathe slowly

4. Balance Activities

(Helps prevent falls)

Examples:

• Standing on one foot while holding a chair
• Heel-to-toe walking
• Tai chi

Tips:

• Always use support if needed
• Practice in a safe space

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Helpful Tips for Staying Active With Arthritis

• If you’ve been sitting for a while, stand up and move every 30–60 minutes
• Start with short sessions (even 5–10 minutes helps)
• Warm up joints with gentle movement before activity
• Use heat (like a warm shower) before exercise if helpful
• Ice sore joints afterward if recommended by your provider

Remember: Some mild soreness is normal, but sharp or severe pain is not.

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When to Modify or Rest

It’s okay to adjust your routine if you:

• Have increased swelling
• Are experiencing a flare-up
• Feel unusually tired

You don’t need to stop all movement — gentle range-of-motion exercises are often still helpful.

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Staying Motivated

• Choose activities you enjoy
• Exercise with a friend or group
• Keep a simple movement log
• Celebrate small wins
• Focus on how movement helps you feel, not perfection

Old saying, still true:

“If you don’t use it, you lose it.”

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Simple Weekly Movement Goal

Ask yourself:
“How will I move my body this week?”

Aim for:

• Some movement most days
• A mix of walking, strengthening, and stretching
• Listening to your body

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Medical Disclaimer

This educational resource is intended for general informational purposes only and does not replace medical advice, diagnosis, or treatment. Always consult your healthcare provider before starting or changing any exercise or physical activity program, especially if you have arthritis or other chronic medical conditions. Stop exercising and seek medical advice if you experience severe pain, dizziness, or worsening symptoms. Call 911 if you are experiencing a medical emergency.

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Sources:

• https://acsm.org/exercise-arthritis/