If stiff joints are causing pain, the idea of exercise may seem overwhelming. However, movement can alleviate stiffness, while lack of exercise can make joint pain worse.

When you have arthritis, exercise can:

• Strengthen muscles
• Help maintain bone strength
• Enhance quality of life
• Provide you with more energy
• Help you sleep better
• Improve balance¹

• Stretching — Daily stretching can help improve flexibility, increase range of motion, and reduce stiffness. A stretching routine will be different for each person and depend on which joints are affected and what symptoms occur². Start by holding a stretch for 20-30 seconds and repeat 2-3 times.
• Walking — Walking is a low-impact exercise that can help with mood, aerobic conditioning, and joint health. Be sure to wear proper shoes and stay hydrated. Start by walking on flat, even surfaces. Walking your dog also counts!
• Yoga — Flowing movements, such as those in yoga³ or tai chi ⁴, have been shown in studies to help people with arthritis reduce anxiety and depression, while providing pain relief. Look online to find a free yoga class made specifically for people with arthritis.
• Water exercises — Water helps support body weight by minimizing gravity, providing exercise without heavy impact on joints.
• Cycling — Riding a stationary bike can be a safe way to get joints moving, increase range of motion, and build endurance. You can also ride a bike outside to enjoy some fresh air. Try to work your way up to 150 minutes per week. Splitting that time into 10-minute blocks can be easier on your joints.

If you get bored, seek out variety of exercise. You can try each of these activities and rotate through them to find what you like best.

• If you have pain before you begin, apply a heat treatment, such as a warm pack or shower, to relax your muscles prior to exercising.
• Stay hydrated — drink plenty of water
• Choose proper shoes for protection and balance
• Use a slip-resistant yoga mat
• Wear comfortable clothes

Before starting a new exercise program, talk to your doctor. They will know the best exercises for your type of arthritis and which joints are affected.

Ask your doctor if there are exercise programs in your area for people with arthritis. Some hospitals, clinics and gyms offer special programs.

Working with a physical therapist is also a great way to safely get started on an exercise plan with the most benefits.

When starting a new exercise, go slowly and ice afterward if needed, especially if joints are swollen. Start with small movements and listen to your body. Just a few minutes of exercise each day can provide benefits for people with arthritis.

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Content contained on this page is for informational purposes only and does not constitute medical advice. Consult your health care provider before beginning any new fitness or dietary plan. References provided are for informational purposes only and do not constitute endorsement of any websites or other sources. Should you have any health-related questions, you should contact your health care provider.

Sources:

1. https://www.mayoclinic.org/diseases-conditions/arthritis/in-depth/arthritis/art-20047971
2. https://www.medicalnewstoday.com/articles/322917#exercises-for-ra-pain
3. https://pubmed.ncbi.nlm.nih.gov/23370082/
4. https://onlinelibrary.wiley.com/doi/abs/10.1111/jocn.12327