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Physical activity is important for everyone, but especially important for those who have joint pain or arthritis. The CDC says that If you have arthritis, participating in joint-friendly physical activity can improve your arthritis pain, function, mood, and quality of life.1 In fact, exercise can increase strength and flexibility, reduce joint pain, and help to combat fatigue2.
If you have joint pain, it’s important to take part in in the right type and level of exercise for you and your body. Your GP can recommend the type and level of exercise for you. No matter what type of exercise you start, make sure you start slowly and build up gradually, stretch every day and stop if anything hurts!
There are a number of exercises and activities that you can try that will help to improve or maintain your general health and fitness.
Swimming is a great choice for people with joint pain or arthritis. Swimming works the whole body but doesn’t involve puts less weight through your joints – so it’s a great way to work your muscles without putting strain on your joints if they’re painful.3
Walking is an accessible exercise that can help to improve your lung and heart health, as well as benefiting your bones, joints and muscles.3 Because walking is low-impact, it means there is less stress on weight-bearing joints, like your hips, knees and feet.4
Cycling is a good exercise to work your lower body and is low impact so shouldn’t cause more pain to your joints!3
Yoga includes posture and breathing exercises that can help with your general fitness and range of movement. The Arthritis Foundation says that people with various types of arthritis who practice yoga regularly can reduce joint pain, improve joint flexibility and function, and lower stress and tension to promote better sleep.5
Chair-based exercises can be a great starting point if you’re experiencing pain in your legs. Versus Arthritis recommends3:
- Choosing a chair the right height so you can sit with your knees bent at a right angle and your feet flat on the floor.
- Avoid a chair with arms
- Choose a stable chair without wheels
The NHS has some great recommended seated exercises here
Although when you are in pain exercise may be the last thing on your mind, it can help to reduce and prevent pain6 so is important you take part if you feel you are able to!
- https://www.cdc.gov/arthritis/basics/physical-activity-overview.html#:~:text=150%20minutes%20(2%20hours%20and,do%20a%20combination%20of%20both.
- https://www.mayoclinic.org/diseases-conditions/arthritis/in-depth/arthritis/art-20047971
- https://www.versusarthritis.org/about-arthritis/exercising-with-arthritis/what-type-of-exercise-should-i-do/
- https://creakyjoints.org/diet-exercise/walking-with-arthritis/
- https://www.arthritis.org/health-wellness/healthy-living/physical-activity/yoga/yoga-benefits-for-arthritis#:~:text=People%20with%20various%20types%20of,tension%20to%20promote%20better%20sleep.&text=Many%20people%20turn%20to%20yoga,tension%20and%20improve%20joint%20flexibility.
- https://www.nhs.uk/conditions/arthritis/living-with/
