People who live with arthritis understand all too well the joint pain and stiffness that can come with the condition. Waking up with sore, achy joints feels like a good excuse to just take it easy.
But what those stiff joints actually need is some exercise. Experts say “movement is medicine” for good reason. According to the Arthritis Foundation, staying active and keeping your joints moving is one of the best ways to help relieve joint pain and stiffness.
Why arthritis makes your joints hurt
Osteoarthritis is a condition that can get worse as you age, thanks to the continuous wear and tear on your joints. Over time, the cartilage that’s attached to the ends of bones wears away. The cartilage serves as a cushion for your bones and joints. Without it, the bones in your joints rub directly against each other — with no cushion — every time you move the joint.
It’s possible to develop arthritis in any joints, but it’s most common in the joints of the:
- Hands
- Hips
- Knees
- Spine
Why gentle exercise is good for joint health
When you’re managing arthritis, exercise is an important treatment. Moving your joints regularly is key to keeping them healthy. Regular exercise can act like a lubricant for your joints. The more you move them, the better they’re able to move.
Targeted exercises can help increase the strength of the muscles surrounding your joints. Better muscle strength can help the joint function more efficiently, with less pain. Working on flexibility is also important when you’re dealing with stiff joints. Gentle stretches can increase the joint’s range of motion and improve overall mobility.
Joint-friendly workouts and other exercises for arthritis
Arthritic knees and hips may not benefit from a long run or deep squats done with a heavy barbell. But exercising with arthritis doesn’t need to be an all-or-nothing proposition. Low-impact activities that are gentle on your joints can still get your heart rate up and improve your overall fitness and health.
According to guidelines from the Centers for Disease Control and Prevention (CDC), everyone — even if you have arthritis — should get at least 150 minutes of aerobic activity each week. It’s also important to work in some strengthening and balance moves two days a week.
The best types of exercise for arthritis include low-impact aerobic activities such as:
- Cycling (outdoors or on a stationary bike)
- Dancing
- Swimming or other water activities (including water and deep-water running)
- Tai chi
- Walking
Other gentle workouts to build strength, flexibility and fitness include:
How to get started exercising with arthritis
It’s always important to talk to your doctor before starting a new workout routine. For people with arthritis, it’s even more important to discuss the safest, more effective exercise options.
If you’re concerned about your joints or want hands-on guidance, it can help to work with a physical therapist or knowledgeable fitness trainer. They can create an appropriate routine, help you with proper form and technique and offer encouragement.
Another key to exercising safely with arthritis is to start off slowly. Exercise helps lubricate your joints and improve mobility, but doing too much too soon can have the opposite effect. Ease into your new routine, starting with shorter workouts and less intensity. As you gain strength and fitness, you can increase both the duration and intensity of your workouts.
Don’t let arthritis and joint pain keep you from doing the activities you enjoy. And if you keep moving, your joints will thank you.
