Staying active is one of the best ways to manage arthritis, and choosing the 5 best exercises for arthritis can help reduce pain, improve flexibility, and support joint health. Many people with arthritis avoid exercise due to fear of worsening their symptoms, but the right movements can actually relieve stiffness and strengthen the muscles around your joints. In this guide, we’ll cover five easy, low-impact exercises that are safe and effective for arthritis relief. Let’s get started!
Table of Contents
Introduction
Arthritis can make everyday movements painful and difficult, but the right exercises can help. Staying active improves joint flexibility, reduces stiffness, and strengthens muscles to support your joints. In this guide, we’ll cover the 5 best exercises for arthritis that are safe, effective, and easy to do at home.
Why Exercise is Important for Arthritis
Many people with arthritis avoid exercise, fearing it will worsen their pain. However, regular movement helps:
✅ Reduce joint stiffness and swelling
✅ Strengthen muscles to support joints
✅ Improve flexibility and range of motion
✅ Boost energy and overall well-being
The key is to choose low-impact, joint-friendly exercises, like the ones below.
The 5 Best Exercises for Arthritis
1. Range-of-Motion Exercises (Shoulder Rolls, Wrist Circles)
Why it helps: These gentle movements keep your joints flexible and reduce stiffness.
How to do it:
- Shoulder Rolls: Sit or stand tall. Slowly roll your shoulders forward, then backward. Repeat 10 times.
- Wrist Circles: Extend your arm and gently rotate your wrist in circles. Switch directions. Repeat 10 times.
💡 Tip: Do these in the morning to ease stiffness.
2. Strength Training (Seated Leg Lifts, Resistance Band Exercises)
Why it helps: Strengthening muscles around the joints reduces stress on them.
How to do it:
- Seated Leg Lifts: Sit in a sturdy chair, straighten one leg, hold for 5 seconds, then lower. Repeat 10 times per leg.
- Resistance Band Arm Curls: Hold a resistance band and curl your arms upward, like a bicep curl. Repeat 10 times.
💡 Tip: Start with light resistance and gradually increase as you gain strength.
3. Low-Impact Aerobic Exercises (Walking, Cycling, Swimming)
Why it helps: These exercises improve heart health and reduce inflammation without straining the joints.
Best options:
- Walking: Aim for 10-20 minutes daily on flat surfaces.
- Cycling: A stationary bike is a great joint-friendly option.
- Swimming: Water exercise reduces joint pressure while providing resistance.
💡 Tip: Wear supportive shoes when walking to reduce joint stress.
4. Yoga and Stretching (Gentle Poses, Static Stretches)
Why it helps: Yoga and stretching improve flexibility, balance, and relaxation.
Best exercises:
- Seated Forward Bend: Sit on the floor with legs extended, reach forward gently.
- Neck Stretch: Tilt your head toward one shoulder, hold for 10 seconds, then switch.
💡 Tip: Avoid deep stretches that cause pain—gentle movement is key.
5. Water-Based Exercises (Aquatic Therapy, Water Aerobics)
Why it helps: Exercising in water relieves joint stress while improving mobility and strength.
Best options:
- Water Walking: Walk in waist-high water for 10-15 minutes.
- Leg Lifts in Water: Hold onto the pool edge and lift one leg at a time.
💡 Tip: A heated pool can provide extra relief for arthritis pain.
Tips for Exercising Safely with Arthritis
✔️ Start slow and increase intensity gradually.
✔️ Warm up before exercising and cool down afterward.
✔️ Use assistive devices if needed (braces, resistance bands).
✔️ Stop if you feel sharp pain—exercise should not hurt.
Conclusion
Managing arthritis doesn’t mean avoiding movement—staying active is one of the best ways to reduce pain and improve joint function. These 5 best exercises for arthritis can help keep your joints flexible, strengthen supporting muscles, and boost overall mobility.
Start with gentle movements, listen to your body, and gradually increase activity as you feel comfortable. If you’re unsure where to begin, a physical therapist can help design a personalized exercise plan.
Remember, consistency is key! A little movement each day can make a big difference in managing arthritis symptoms.
🚀 Looking for the best home rehab equipment to support your arthritis exercises? Check out our top recommendations! (Stationary Bike, Resistance Bands, Stretch Strap, Yoga Mat)
Pingback: Arthritis for Dummies: A Simple Guide to Managing Joint Pain 2025 - BrunsonPT