Arthritis-Friendly Activity

It is possible and highly recommended to maintain an active lifestyle while living with arthritis pain. There are specific physical activities and exercise routines to try, or to avoid, if you suffer from bone and joint pain or arthritis. These routines can be established or continued if you are also preparing for a total joint replacement surgery.

Low-impact activities are the safest exercises for people with arthritis. The purpose of exercise for those with arthritis is to maintain and build strength, improve alignment, and maintain a healthy body weight to decrease stress on joints. 

There are many types of low-impact activities that offer benefits of slowing the progression of arthritis and improving mobility. Talk to a doctor or physical therapist before trying any of these exercises to discuss the right activities for you. 

Aerobic/endurance exercise

These exercises strengthen the heart and make the lungs more efficient. Aerobic exercise also reduces fatigue and builds stamina, while helping control weight by increasing the number of calories the body uses. They also improve circulation, build muscle strength, and help you maintain a healthy weight. 

Aquatic (water) exercises

These are helpful for people just beginning to exercise as well as those who are overweight. Aquatic exercises are performed while standing in shoulder-height water. The pressure of your body’s weight on the affected joints is relieved by the water’s buoyancy. The water also provides resistance to help strengthen your muscles. Regular aquatic exercise can help relieve pain and improve daily function in people with hip and knee OA.

Range of motion or flexibility exercises

Range of motion refers to the ability to move your joints through the full motion they were designed to achieve. These exercises include gentle stretching and movements that take joints through their full span. Regularly practicing range of motion movements can help maintain and improve the flexibility in the joints, improving function and slowing the progression of wear on your joints. These can be done on your own or with resistance from either an exercise band or from a physical therapist. 

Strengthening exercises

Strength exercises help maintain and improve muscle strength. These can be done with weights, resistance bands or just with body weight. Strong muscles can support and protect joints that are affected by arthritis, reducing pain and risk of injury.

Walking

Walking is a great option for exercise because of its low impact on the joints. It also is an aerobic exercise that improves circulation, lowers risk of heart disease, blood pressure and strengthens the heart. It also slows the loss of bone mass, reducing the risk of bone fractures.

Click here for a free tool from the Arthritis Foundation to find the exercises that are right for you.