10 of the best exercises for arthritis

Exercise is one of the best ways you can help to reduce the pain of arthritis. It is just getting

Exercise is one of the best ways you can help to reduce the pain of arthritis. It is just getting started that can be tricky!

The thought of walking around the block or swimming a few laps when joints are numbing with pain may seem overwhelming. But, the following 10 exercises are easy to get into and they can ease your pain and help you maintain a healthy weight.

Aquatic exercise

Swimming is fantastic for low-impact exercise, as well as increases the body’s temperature and blood circulation. Additionally, water removes the weight off your joints and muscles, whilst adds resistance for your extremities. This makes aquatic exercises suitable to build strength without injuring or straining the body.


Just open the front door and take the first step. Walking is the most accessible weight-bearing exercise that strengthens the heart, lungs and overall endurance. Something as simple as taking a daily walk, this passive exercise can reinforce your bone density and help reduce arthritis symptoms.Walk with a friend to make it more enjoyable and choose different locations to keep it interesting.

Tai chi

By striking a series of slow moving poses, designed for self-defence and lucidity, tai chi increases flexibility, strengthens muscles, develops body balance, and improves range of motion. This ancient form of exercise can be practiced indoors or outdoors, alone or with a group of friends.


Yoga unites movement and breath to help ease stiffness and tension in muscles as well as joints. You may not be able to bend yourself into a pretzel, but yoga facilitates correct body positioning and encourages you to learn your body’s limits.


This low-impact aerobic exercise encourages you to stay active and ward off the pain or stiffness. A daily bike ride along your nearest bike path can be a wonderful way to get moving. Remember to start slow and be safe.


Just because you’ve been diagnosed with arthritis doesn’t mean running is off-limits. Invest in a good pair of sneakers, jog where the surface is flat or relatively soft, and remember to stretch to prevent injury.


Why not enjoy the green lush scenery whilst exercising by playing golf? Golf can enhance the strength and mobility of your upper extremities, spine, hips and lower extremities. It’s a full-body workout with the spectacular views.


The beautiful ballroom dancing that inspires joy to both dancer and audience is a sociable exercise that enhances joint mobility, eases pain, increases bone strength, and increases flexibility of the knees.

Resistance training

This type of slow and controlled exercise improves muscle strength, balance and coordination while fighting bone loss and easing the symptoms of arthritis pain. With regular resistance training with resistance bands, you will begin to notice the changes in your body’s strength and mobility.

Range-of-motion exercises

Exercises that involve moving your joints through their normal range of movement, such as raising your arms over your head, are simple exercises that relieve stiffness and increase mobility. These exercises can be done daily, at anytime and anywhere.


What exercise do you do? Do you have any tips for people who might be struggling to get into exercise?