WELLBEING TOOLKIT

Exercising with Arthritis


We should aim to do at least some physical activity everyday. Exercise is one of the best things you can do to improve your symptoms of arthritis. Ideally, we should be aiming for at least 30 minutes of exercise that makes us a little short of breath five times a week. 30 minutes a day on our feet is also recommended such as walking or climbing stairs.

If you have joint pain then start gently and slowly, gradually increasing the time you are exercising until it becomes comfortable. Just 5 – 10 minutes of exercise a day keeps the joints moving and our muscles strong. The most important part of any exercise is to listen to your body and only go as far as it feels good. We may find that some days we can do more or less than others and that’s okay.

If you’re new to exercising then build up slowly and remember that our bodies are designed to move and not doing so can harm the tissue in and around your joints. Start off by staying in your comfort zone and then gradually building on the time you are exercising. Set yourself realistic goals and find exercise that you enjoy, exercising with others can also help keep us motivated.

It’s very important to remain active if you have arthritis as it will help make your pain better and improve your health and wellbeing.

Low-impact exercise is recommended for people with all types of arthritis, these put less stress on your joints and include activities like swimming or cycling. Low impact exercise doesn’t mean you can’t push yourself, people with arthritis often talk about using swimming as a good way to do vigorous exercise without hurting themselves in the process.

If you have osteoarthritis low-impact exercise can be suitable however you might need to try a few different types of exercise to find the best one for you. You can get further advice about exercise on the Versus Arthritis website, speaking to your Osteopath or GP.

Source: https://www.versusarthritis.org/about-arthritis/managing-symptoms/exercise/about-exercise/

General Routine

At Home Exercises for Arthritis Sufferers

Knee Arthritis Exercises

10 Best Exercises for Knee Arthritis, Full Physio Sequence


Other 'Movement' Toolkits

You may be interested in our other ‘Movement’ chapters within the Wellbeing Toolkit: