Living with arthritis can be challenging, but here’s the deal – staying active is one of the best ways to manage the pain and stiffness that arthritis brings. It might sound counterintuitive at first (“Move more when it already hurts? Really?”), but the right kinds of exercise can actually ease discomfort, improve your joint flexibility, and boost your overall mood.

The key is to focus on low-impact workouts. These gentle activities are easy on your joints while still giving you all the benefits of movement. From swimming to yoga, there’s a whole array of options to help you stay active and feel your best. Below, we’ll take a closer look at a range of low-impact exercises, how they ease arthritis symptoms, and how you can perform them safely.

Why Low-Impact Exercises Are Great for Arthritis

To better understand why these exercises are so effective, here’s what happens when you stay active with arthritis:

  • Lubricates your joints: Motion encourages your joints to produce and maintain natural lubrication, keeping them from feeling stiff.
  • Strengthens muscles: Stronger muscles around the joints provide extra support to reduce strain.
  • Improves flexibility and range of motion: Regular movement keeps you physically limber, reducing that “stuck in place” feeling.
  • Releases endorphins: Exercise triggers the release of “feel-good” hormones, which help lessen pain perception and boost your overall mood.

Low-impact options reduce the risk of further joint irritation while giving you all these benefits. Now, on to some arthritis-friendly workouts you can try!

1. Swimming

Swimming (or water-based activities like aqua aerobics) is one of the best low-impact exercises for people with arthritis. The buoyancy of the water takes the pressure off your joints while allowing you to move freely.

How It Helps:

  • Relieves joint stress: Water supports your body weight, which means less strain on sore knees, hips, or ankles.
  • Improves aerobic capacity: Swimming raises your heart rate for a gentle cardio workout.
  • Builds strength: Pushing through water provides natural resistance to help build muscle.

How to Get Started:

  1. Find a pool with a comfortable temperature – warm water (around 82-88°F) is ideal for arthritis.
  2. Start with basic strokes like freestyle or backstroke. Keep your movements smooth and gentle.
  3. Swim for 10-15 minutes to begin. Over time, slowly increase to 30 minutes if comfortable.

Not into swimming laps? Join a water aerobics class! Many pools offer arthritis-specific programs designed to ease pain while keeping you moving.

2. Walking

Walking is about as simple as it gets, but don’t overlook its power! It’s a joint-friendly way to strengthen your muscles, improve circulation, and reduce stiffness.

How It Helps:

  • Low-impact weight-bearing: Walking helps maintain bone density and joint health without overloading them.
  • Boosts circulation: Improves blood flow to your joints, which can ease inflammation.
  • Mood booster: Spending time outdoors on a walk provides mental health perks, too.

How to Walk Safely:

  1. Wear supportive, comfortable shoes with plenty of cushioning.
  2. Start slow with short walks (10 minutes is fine if you’re just easing into it).
  3. Slowly increase your walking time or distance as your comfort improves.
  4. Walk at a steady pace, aiming for a level where you feel warm but not out of breath.

If uneven terrain worries you, try indoor options like walking on a treadmill at a slight incline. The key is consistency, even if it’s just a few minutes each day.

3. Yoga

Gentle yoga is a fantastic option for managing arthritis pain. It combines stretching, strength, and relaxation, helping you improve your mobility and mental well-being.

How It Helps:

  • Improves flexibility: Yoga poses gently stretch tight muscles and joints.
  • Encourages relaxation: Deep breathing and meditation help reduce stress that can worsen pain.
  • Strengthens muscles: Holding poses builds strength, especially in supportive areas like your core and legs.

Beginner-Friendly Poses:

  1. Cat-Cow Stretch
    • Start on your hands and knees, with your wrists under your shoulders and knees under your hips.
    • Alternate between arching your back upward (cat) and dipping your belly down (cow).
    • Repeat 5-8 times to stretch your spine and release tension.
  2. Child’s Pose
    • Sit back on your heels, knees wide, and stretch your arms forward on the floor.
    • Hold for 30 seconds to a minute, breathing deeply.
  3. Seated Forward Bend
    • Sit on the floor with your legs extended in front of you.
    • Slowly reach toward your toes, keeping your back straight.
    • Stop when you feel a gentle stretch, holding for 20 seconds.

If balancing is a concern, look for chair yoga classes or tutorials for extra support.

4. Cycling

If you’re looking for a heart-pumping option that’s still gentle on your joints, cycling is an excellent choice. Whether you’re on a stationary bike indoors or pedaling outdoors, it’s a low-impact way to stay fit.

How It Helps:

  • Strengthens leg muscles: Works your quads, hamstrings, and calves without stressing your knees or hips.
  • Boosts circulation: Encourages healthy blood flow to reduce joint stiffness.
  • Adjustable pace: Lets you go slow or fast, depending on your comfort level.

Cycling Tips for Beginners:

  1. If you’re outdoors, choose smooth, flat paths to avoid heavy pedaling uphill.
  2. On a stationary bike, start with low resistance. Gradually increase as you feel stronger.
  3. Pedal for 10-15 minutes at first, building to longer sessions as you progress.

Make sure to adjust your bike seat so that your legs are slightly bent when the pedal is at its lowest point. This ensures you’re moving without straining.

5. Pilates

Pilates focuses on core strength, flexibility, and mobility, making it an excellent addition to your low-impact routine. Many of the moves are done lying down or seated, so it’s easy on the joints.

How It Helps:

  • Builds core strength: A strong core helps support your other joints, reducing strain.
  • Improves posture: Better posture can minimize tension in your back and hips.
  • Enhances joint stability: Strengthens muscles around the joints for added support.

Simple Pilates Movements to Try:

  1. Pelvic Tilts
    • Lie on your back with your knees bent and feet flat on the floor.
    • Slowly tilt your pelvis upward, pressing your lower back into the ground.
    • Return to the starting position and repeat 10-12 times.
  2. Leg Slides
    • Lie on your back, knees bent, feet flat.
    • Slowly straighten one leg along the floor, then bring it back to the bent position.
    • Alternate legs for 10-12 reps each.

If you’re new to Pilates, consider joining a beginner’s class tailored for people with limited mobility.