If you have arthritis, you know how painful it can be. Some days it’s hard to stand without a sharp pain in your hip or your knees feeling like they’ll give way.
When you see your GP, they’ll often offer painkillers and recommend plenty of exercise. Painkillers aren’t a long-term fix—arthritis gets worse over time and can’t be cured. A knee replacement might be an option later in life, but it’s major surgery with a long recovery, and replacement joints don’t last forever.
That leaves exercise. It may seem impossible when you’re in pain, but research shows regular, gentle exercise helps manage symptoms and can slow the condition’s progress. Exercise also helps control weight, lifts your mood by releasing endorphins, and supports your immune system. The trick is to take it slowly and find activities that suit you.
What Exercise for Arthritis Isn’t
Exercising with arthritis doesn’t have to mean sweating in the gym for hours, buying expensive equipment, or doing anything extreme. It simply means moving in ways that don’t overload your joints.
What to Do Instead
Low-impact activities are best because they put less strain on joints. For example, weightlifting might hurt if you have shoulder arthritis, while a stationary bike or a gentle ride in the park can be helpful—if you keep the handlebars at the right height and maintain good posture. For people with bad knees, however, cycling might not be the best choice.
You also don’t need gym gear to get benefits.
Yoga
Yoga focuses on flexibility and building muscle strength, which is great for stiff joints. Pain often makes us change how we move—like hunching forward to stand up—which can worsen posture and put more load on painful joints. Yoga can help correct posture and ease symptoms.
You don’t need to do advanced poses. Simple moves strengthen your core and muscles and can be adapted to your needs. If getting down to the floor is hard, try chair yoga. Many classes are available in person or online, and an instructor can help with form. If budget is a concern, there are plenty of free online tutorials you can follow at home.
Swimming
Traditional sports or exercises can be tough when joints hurt. Swimming is excellent because warm water eases aches and buoyancy supports your body, so your joints aren’t bearing all your weight.
Dancing
Dancing is a fun way to get your heart rate up without putting too much stress on joints. You don’t need to aim for professional-level routines—try ballroom or salsa with a friend, or simply crank up some upbeat music and dance at home. It’s an easy way to move more without it feeling like a chore.
Gardening
Gardening gives you fresh air, vitamin D, and gentle exercise. Walking around the garden, mowing the lawn, or moving pots all count as activity and can be done even with more severe arthritis. You can make tasks easier by using tools with long handles, wearing hand supports if your grip is weak, or doing some jobs seated instead of kneeling.
Exercise is the most common recommendation for people with arthritis because it helps. But it only works if you do it safely and regularly. Go slowly, listen to your body, and pick something you enjoy—something you’ll stick with, not something you’ll give up on.
Author bio
Hannah Whitehouse is a copywriter for St John & St Elizabeth Hospital in London. She has over six years’ experience in digital marketing and writes mainly about healthcare and law. Her interests include health and wellness, sport, and personal development.