Staying active is important, especially for people with arthritis. Regular exercise helps manage pain by boosting the body’s natural feel-good hormones, reducing stiffness, and improving joint mobility. It also strengthens the muscles around the joints, which can help take pressure off arthritic areas and reduce inflammation. In addition, it can lift energy levels, boost mood, and support overall wellbeing.
Although exercise has overwhelming health benefits it can be difficult knowing where to start. Exercise should not be an all or nothing approach when having arthritis. The key is to support your joints, reduce stiffness, and build strength without flaring up your symptoms.
If you don’t know where to start or what type of exercise to do, remember that all movement is good movement and it’s about finding what you enjoy and can maintain.
Different types of exercise and their benefits
Combining different types of exercise can help build a new arthritis-friendly routine that is adaptable and joint friendly.
Flexibility and Stretching
Benefits:
- Improves range of motion
- Reduces joint stiffness
- Helps prevent injury
- Calms the nervous system
Exercise examples:
- Yoga
- Pilates
- Daily stretching
Watch our webinar on Flexibility and Mobility for Arthritis.
Aerobic/Cardio Exercise
Benefits:
- Improves endurance and energy
- Reduces fatigue over time
- Supports weight management
- Triggers the release of endorphins which can naturally relieve pain
Exercise examples:
- Walking
- Jogging
- Swimming
- Cycling
- Water aerobics
Light Strength Training
Benefits:
- Builds surrounding muscle to support and protect joints
- Reduces strain on inflamed areas
- Improves posture and stability
- Helps build strength for everyday activities
Exercise examples:
- Bodyweight exercises
- Resistance bands
- Light weights
Tip: Strength training doesn’t need to be intense and overwhelming. Add a small weight to exercises you already do such as yoga or walking to incrementally build strength. Everyday activities such as carrying groceries or climbing stairs count towards gradual resistance training if you want to start small.
Watch our webinar recording on Strength Training for Arthritis.
Tips for Exercising
Always stretch before activity
Always start your exercise by doing some gentle movements to prepare your muscles and joints for the activity. This will help prevent pain and injury. You may find it useful to use heat packs or warm showers before activity to loosen up stiff joints and muscles. Watch the Daily Stretches Video.
Increase your activity levels slowly
Always build up slowly. When you first start, do less than you think you will be able to manage. If you cope well, do a little bit more next time and keep building up gradually. This will increase the chances of sticking to the exercise long term and reduces the changes of injury or a flare up.
Learn how to find your balance
It is important to listen to your body when exercising. A general rule to follow is the ‘two-hour pain rule’ – if you have increased or unusual pain for more than two hours after exercising, you have done too much. Additionally, if you experience more discomfort or a sharp feeling, stop.
You may need to do decrease your time and intensity and slowly build up. You can get much of the same benefits from three 10-minute walks as you can from one 30-minute walk. Visit our Physical Activity and Exercise page.
Don’t overdo it when you are having a flare up
During a ‘flare’ it is usually recommended to rest the affected joint(s). You should still gently move the affected joint(s) as far as is comfortable several times a day as this may help prevent stiffness. However, you should not apply any force or resistance to the affected area. For example, if your wrist is affected, do not use any weights or resistance bands with that arm. If you are feeling otherwise well, you can still do some gentle exercise for the rest of your body.
Engage with Physios and Exercise Physiologists
If possible, see a physiotherapist or exercise physiologist for advice about specific exercises. They can suggest safe exercises tailored to your condition and make sure you are doing your exercises correctly, so you don’t cause an injury.
Be kind to yourself and your body
If you have a flare up, pull back or switch the focus (e.g. arms instead of knees). Be kind to yourself and recognise progress beyond just numbers or time.
*Disclaimer: This information is general and shouldn’t be replaced by individual healthcare advice. It is recommended that you speak with your healthcare team before commencing new exercise regimes.
Strava
If you are looking for other platforms to engage with young adults with arthritis, have a look at The Arthritis Movement’s new Strava Club for Young Adults! Designed to encourage and empower our community to move our bodies however we can. Track your activity and share it with the group. Be a part of the community whether its 500m or 5km!
