Best Exercise for Arthritis? Joint-Friendly Workouts That Are Fun!

Although physical activity may be the last thing you want to do when you are living with arthritis, it is, in fact, an essential part of managing your condition. Regular exercise helps reduce joint pain, improves physical functioning, and makes symptom management easier. But not all exercise types are equally beneficial—the best activities for arthritis are low-impact options that improve flexibility, strength, and balance. When done regularly, the right type of exercise can help alleviate arthritis symptoms and make treatment more effective. On the other hand, certain forms of physical activity could actually make your arthritis worse.

If you're grappling with this frustrating condition, it helps to understand the reasons exercise can benefit you and learn how to implement it as a tool to manage arthritis pain.

Why Exercise Is Important for Arthritis

Physical activity for people living with arthritis brings a breadth of both physiological and psychological advantages, according to Johns Hopkins Arthritis Center, including:

• Better lubrication of joint cartilage, reducing stiffness and pain
• Better sleep
• Less anxiety and improved mood
• Less fatigue
• Lower inflammation
• More energy and stamina
• Reduced risk of chronic diseases like hypertension, coronary artery disease, and osteoporosis
• Stronger muscles that surround joints, providing better support
• Weight loss and long-term weight management

"Exercise improves your overall muscle strength and balance," says Pamela Mehta, M.D., an orthopedic surgeon and founder of Resilience Orthopedics in Los Gatos, CA. "The stronger the muscles around a joint are, the more support that joint has during everyday movement."

It's common to see people with arthritis limit activity when there's pain, says Dr. Mehta. Ironically, that reduction in movement leads to stiffness and weakness which then makes joints more painful, thus limiting movement further. "Exercise does not reverse arthritis, but it can make a major difference in stopping that cycle and reducing how much the condition affects your daily life," she adds.

Best Low-Impact Exercises for Arthritis

Unlike high-impact activities that may put pressure and load on the joints, low-impact exercise gives you the benefits of movement while being gentler on joints and cartilage. There are numerous low-impact activities to choose from—play around with several until you find something that both feels good and you enjoy, Dr. Mehta suggests.

"The best plan usually includes a mix of strength, cardiovascular exercise, flexibility, and balance work rather than relying on one type of movement," she says. Here are some to consider as a starting point.

Walking

Walking when you have arthritis is one of the best forms of movement  because it keeps the joint mobile and strengthens the muscles around it without placing a huge amount of stress on the body. "Walking helps circulate joint fluid, which supports smoother movement, and improves general muscle conditioning, which is very important for balance," Dr. Mehta says.

If you don't already walk regularly, she suggests starting slowly with just a five- to 10-minute easy stroll per day and increasing length and speed over time. As you build up to longer walks, you may want to split your walks into two or three shorter sessions and pay attention to how your joints feel afterward.

Swimming and Water Aerobics

To improve cardiovascular function, swimming and water aerobics can be helpful, says Mallory Behenna, D.P.T., a doctor of physical therapy and outpatient orthopedic program coordinator at Brooks Rehabilitation in Jacksonville, FL.

"Swimming is effective because it allows you to challenge your cardiovascular and musculoskeletal systems without the effects of gravity on the bones and joints," she adds. The gentle resistance of water helps strengthen muscles that support the joints while also increasing range of motion and improving flexibility.

A study on patients with osteoarthritis who completed three months of swimming found significant decreases in pain and functional limitations compared to those with the condition who didn't exercise.

Cycling

Not near a pool? Another cardiovascular-focused exercise that benefits people with arthritis is cycling, says Spencer Simmons, D.P.T., a doctor of physical therapy and clinical director at FYZICAL, a physical therapy and rehab facility in West Hartford, CT. "This is a low-impact activity that improves strength and joint mobility," he notes.

The smooth, continuous circular motion used in pedaling stimulates the production of synovial fluid, which lubricates the joint, while also building the muscles that support the lower joints of the body. That's why the Arthritis Foundation notes that both indoor and outdoor cycling are highly effective workouts for people with arthritis. The organization adds that options such as e-bikes make biking a more accessible option for seniors or those just beginning, since you can ride some, motor some, as you pedal over hilly terrain or longer distances.

Chair Yoga and Tai Chi

Doing yoga in a chair rather than on the floor allows you to modify intense poses, says Simmons. "Chair yoga can improve flexibility, balance, posture, and mobility with minimal joint stress," he says, adding that chair yoga movements are usually slower than in a traditional class, and an emphasis on deep breathing and relaxation can help with pain perception.

Research in the Journal of the American Geriatric Society found that participants in an eight-week chair yoga program for those with arthritis experienced reduced pain and fatigue and showed improvements in walking speed.

Another option is Tai Chi, a practice that includes slow, controlled movements that can be done standing or seated. Simmons notes that regular Tai Chi can improve balance and flexibility—which lowers your fall risk as a result—and potentially reduces arthritis-related pain.

Strength and Balance Exercises for Arthritis

Strength training is especially important for arthritis because it helps to build up the muscles surrounding joints, providing better balance and support, Dr. Mehta says. "I often see people focus only on stretching because they feel stiff, but strength is what helps support the joint and improve function over time," she explains.

Although arthritis is thought of as a joint condition, it also affects the tendons that connect to the bones, notes Behenna. That makes strength training even more valuable to people with arthritis: As tendons are loaded during resistance exercises, they pull on those bone connections and stimulate cellular activity that aids in bone remodeling, she explains. For someone with arthritis, the process makes the joints stronger.

A study looking at the effects of four weeks of strength training, with sessions done three times per week, on older adults with osteoarthritis found that all participants experienced pain reduction and improved function overall.

Exercises to Avoid With Arthritis

There isn't one universal list of exercises that everyone with arthritis should avoid, according to Dr. Mehta. It depends on which of your joints are affected by the condition, the severity of symptoms, your strength, and your movement quality.

For example, someone with well-controlled arthritis may be able to jump or sprint without any issues; others may require high-intensity movement to be modified by their doctor or physical therapist, so they can maintain intensity without impact, by using a stationary bike or rowing machine, for example.

"The problem is not always intensity," says Dr. Mehta. "It could be poor form, too much impact, or the wrong type of exercise for your arthritis. Also, be more cautious during an active flare, especially if the joint is swollen, hot, or unstable."

Tips for Building a Safe Arthritis Exercise Routine

As cliché as it sounds, a safe arthritis program starts by listening to your body. If something hurts when you do it, stop. If you wake up the following day with even more stiffness than before you started exercising, you may be doing too much, too soon. "Pay attention to your body because every case of arthritis is different," says Behenna. "If a type of exercise is causing you sharp pains or you're experiencing pain that doesn't subside within about 24 hours, then it's probably not the best exercise for you."

Check with your doctor before beginning any exercise program and keep them posted on how it's going so they can make any modifications necessary. Per the Centers for Disease Control and Prevention, other elements of a joint-friendly exercise plan include:

• Activities you find enjoyable
• A routine that is convenient and repeatable
• Movement that causes little or no pain
• Progressive exercise that allows you to ramp up gradually

When to Talk to a Doctor

If it feels like exercise is making arthritis worse or if your arthritis pain is greater after exercise, talk to your doctor about how you can get physical activity without exacerbating your condition.

Signs that exercise may be doing more harm than good include new or increased joint swelling, locking, buckling, night pain, or a noticeable loss of motion, says Dr. Mehta. Also, if you're steadily losing the ability to do activities that were previously manageable, that's an indication that you may need a different treatment or exercise option.

Like any new habit, it takes time to get into a regular routine with exercising, but it's worth the effort. Staying active brings a wealth of benefits for those with arthritis including better joint function and more mobility, as well as stronger emotional health and more resilience for dealing with a chronic condition. That's important as you get older, because it helps you maintain independence and age well.