Best Winter Exercises for People With Arthritis

When temperatures drop, many people with arthritis notice their joints feel stiffer or more painful. However, staying active during the winter can actually help reduce discomfort and keep your joints healthy. The key is to focus on low-impact, joint-friendly exercises and to warm up properly before you start.

This guide looks at some of the best indoor workouts for people with arthritis and simple warm-up routines to help ease stiffness during the colder months.

(Always consult your GP or physiotherapist before starting or changing your exercise routine.)

Why staying active in winter matters

Cold weather can make it tempting to stay still, but inactivity often leads to increased stiffness and weakness in the muscles that support your joints. Regular, gentle exercise can:

Improve joint mobility and reduce stiffness (1)
Strengthen muscles to better support affected joints (2)
Boost energy and mood (3)
Help maintain a healthy weight, reducing strain on joints (1)

The NHS recommends adults aim for at least 150 minutes of moderate activity per week, including strengthening exercises on at least two days (4).

Low-Impact Indoor Workouts for Arthritis

Low-impact exercises are ideal because they place less stress on joints while still improving flexibility, strength and cardiovascular health.

Yoga

Yoga combines gentle stretching, breathing and balance work. It can help improve flexibility and reduce stiffness, and many poses can be modified to suit your comfort level (5).

Try online sessions such as the NHS yoga for arthritis class for guided, safe practice (6).

Swimming or Aquatic Exercise

Water supports your body weight, reducing impact on joints. Activities like swimming or water aerobics can strengthen muscles and improve range of motion without putting pressure on knees or hips (7).

A warm indoor pool is especially beneficial in winter.

Pilates

Pilates focuses on controlled movements, core stability and posture. This can help support joint alignment and reduce strain (4).

Stationary Cycling

Cycling indoors (on an upright or recumbent bike) is a good low-impact cardiovascular exercise. It helps improve joint mobility and leg strength while minimising stress on hips and knees (8,9).

Start slowly with light resistance and increase duration as you build confidence.

Simple Warm-Up Routines to Prevent Stiffness

Warming up is especially important in winter, as muscles and joints are less flexible in cold temperatures. A proper warm-up can:

Increase blood flow and prepare muscles for movement (10)
Improve flexibility and comfort during exercise

Example Warm-Up (5–10 minutes)

Exercise	Description
Gentle marching (standing or seated)	Slowly raise your knees or march in place to get the blood flowing (1–2 min)
Joint circles	Move ankles, knees, hips, wrists and shoulders in slow, comfortable circles (1–2 min)
Dynamic leg swings or arm rolls	Controlled, gentle swings to loosen major joints (1–2 min)
Muscle activation	Lightly squeeze glutes, thighs and calves to “wake up” key muscles (1–2 min)

You can also use heat, such as a warm shower or a heat pack, before exercising to help reduce stiffness (11).

Putting It Together: Sample Weekly Plan

Day	Activity	Notes
Monday	Yoga + short walk	Focus on flexibility and posture
Wednesday	Stationary cycling (20–30 min)	Gentle cardio workout
Friday	Swimming or water aerobics	Use a warm indoor pool
Saturday	Pilates and stretching	Improve core and stability
Other days	Gentle walking or mobility work	Keep joints moving daily

Safety Tips

Consult your GP or physiotherapist before starting new exercises
Start slowly and increase gradually (10)
Listen to your body — stop if pain increases sharply or swelling occurs (10)
Dress in loose layers that you can remove or add (13)
Use non-slip shoes and exercise on safe surfaces to prevent falls (14)

Final Thoughts

Regular, low-impact activity can make a big difference in joint comfort and mobility. By focusing on exercises such as yoga, Pilates, swimming or cycling (and remembering to warm up properly) you can help your body stay strong, supple and active all year round.

If you’re unsure which exercises are suitable for your condition, talk to your healthcare provider for tailored advice.

Flarin 200mg soft capsules. Contain ibuprofen. Relief from joint and muscular pain, pain of nonserious arthritic conditions (caused by joint inflammation), back pain. Always read the label.

References