Exercising with arthritis can be challenging—especially when stiffness and joint pain seem to fight every movement. But staying active is one of the most effective ways to manage arthritis symptoms and maintain independence as we age. The key lies in knowing how to move in ways that support your joints rather than strain them. In this guide, we’ll explore how you can approach exercising with arthritis in a way that promotes mobility and eases discomfort.
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Arthritis is an umbrella term for conditions that cause joint inflammation, with osteoarthritis and rheumatoid arthritis being the most common in older adults. Although arthritis might seem like a reason to avoid physical activity, the opposite is true—exercise helps lubricate joints, strengthens supporting muscles, improves balance, and reduces pain over time.
According to the Australian non-profit Arthritis Australia, exercise is an important part of arthritis management. Furthermore, it can help your mobility and overall health, and help you to live with less pain.
Jumping straight into movement can shock arthritic joints. Instead, start with a gentle warm-up to prepare the body. This might include slow arm circles, leg swings, or walking in place. Even five to ten minutes of light movement can boost circulation and reduce stiffness before more structured activity. For more detailed information take a look at the Arthritis Movement’s article on warming up and stretching.
Firstly, when choosing how to exercise with arthritis, opt for low-impact activities that reduce pressure on the joints. Swimming, water aerobics, cycling, and walking are all excellent choices. These forms of exercise keep you moving without placing too much stress on your knees, hips, or spine.
Water-based exercises are particularly helpful. Arthritis Australia notes that low impact exercises are usually more comfortable. For example, aquatic exercise can improve strength, flexibility, and general wellbeing for people with arthritis.
Strengthening the muscles around your joints provides better support and can reduce arthritis pain over time. Moreover, using light hand weights, resistance bands, or even bodyweight movements like wall push-ups or seated leg raises can be beneficial.
Strength training may help reduce joint pain and increase function in people with arthritis. If you’re unsure where to begin, check out our guide on safe exercises for seniors.
This may seem like common sense, but it’s worth repeating: pain is your body’s signal that something isn’t right. Some mild discomfort is normal when starting a new activity, but if the pain persists for more than two hours after exercising, it’s time to scale back.
Use tools like braces or compression supports as recommended by your health professional, and never force your body into movements that don’t feel right.
Flexibility is often reduced in those with arthritis, which can increase the risk of injury. After each workout, spend time gently stretching major muscle groups—especially those around the affected joints. Think of this as a way to say “thank you” to your body for the effort.
Breathing exercises and mindfulness during cool-downs can also help relax both the body and mind, which is useful for chronic pain management.
Consistency is key to gaining the benefits of exercising with arthritis. Aim for regular sessions throughout the week, even if they’re short. That said, don’t be afraid to adjust your routine on days when symptoms flare.
It’s all about finding the sweet spot between movement and rest when considering how to exercise with arthritis. You may even find that regular, gentle activity leads to fewer flare-ups in the long term.
The Arthritis Foundation supports the idea that frequent movement—done carefully—can actually reduce joint pain and flare-ups over time.
Tai Chi is a gentle practice that improves balance, flexibility, and joint awareness. Furthermore, it’s an ancient Chinese martial art that has many styles that are used around the world. Arthritis Australia mention that there is a program called Tai Chi for Arthritis incorporating 12 movements that are helpful for people living with arthritis.
Yoga (Chair or Gentle Forms) comes in many forms, and typically involves gentle breathing, poses and meditation. Breathing and stretching help with both pain and mental wellbeing. Furthermore, yoga can help people managing arthritis pain by building muscle strength and improving balance.
Walking is a low impact form of exercise that helps with bone health, flexibility, and weight management to name a few. Furthermore, it’s easily adjustable in pace and intensity and can increase over time. It supports cardiovascular health and joint mobility too. Plus, it’s a wonderful way to socialise.
Cycling (Stationary or Outdoors) promotes circulation and strengthens leg muscles without high impact. According to creekyjoints.org, cycling is a great form of exercise for people living with arthritis as it strengthens muscles, aids in weight management, has adjustable intensity and can be done indoors or outdoors.
Swimming and Aqua Aerobics are considered gold standards for joint-safe movement by multiple arthritis organisations. This is because it is a very low impact form of cardiovascular exercise that increases circulation, and builds strength. It helps with flexibility of joints and pain management too.
When exercising with arthritis, each of these can be adapted to your fitness level and arthritis condition, and most importantly, they encourage long-term joint health.
Exercising with arthritis doesn’t mean pushing through pain—it means learning how to move smartly. With the right approach, movement becomes a tool for healing and empowerment, not discomfort. Remember to speak with your healthcare provider before starting any new program, especially if you have moderate to severe arthritis or other health conditions.
Want more practical advice on staying active and well in retirement? Consider exploring our full library of retirement guides and discover safe exercises for seniors tailored to your needs. Your journey to easier movement and better living starts today.
Disclaimer: This article is for informational purposes only and does not replace medical advice—please consult a health professional before making changes to your exercise routine.
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