Exercise & Arthritis

Fast Facts

• Physical activity includes daily tasks and leisure activities, which are usually affected by arthritis.
• Exercise is important for people with arthritis. Regular exercise can reduce pain, increase energy, improve sleep, and help with daily activities.
• Start slowly with simple exercises to stay safe. Having different exercise options helps prevent boredom and gives alternatives when staying home.
• The American College of Rheumatology (ACR) recommends exercise for people with osteoarthritis of the hip and knee, and other types of arthritis like juvenile rheumatoid arthritis and rheumatoid arthritis.

Following the ACR’s exercise guidelines for systemic diseases will help in the treatment of the following conditions: juvenile rheumatoid arthritis, psoriatic arthritis, rheumatoid arthritis, and SLE/lupus.

Physically active individuals live healthier, happier lives than those who are inactive. Yet, arthritis is one of the most common excuses for not exercising. For a person with arthritis, the right kind of exercise is very important.

What Exercises are Safe and Helpful?

Exercise can be therapeutic, recreational, or competitive.

• Therapeutic exercises are prescribed by doctors and focus on joints affected by arthritis or surgery.
• Recreational exercises like walking, swimming, or golfing are good, but should not replace therapeutic exercises.
• Competitive sports are not recommended for people with arthritis unless approved by a doctor or physical therapist.

Who Should Exercise?

Everyone with arthritis can exercise safely. Studies show that people with rheumatoid arthritis (RA) can benefit from weight-bearing exercises. People with osteoarthritis (OA) can reduce symptoms, improve joint movement, and increase coordination with strengthening and stretching exercises.

What Exercises Are Best?

There are four main types of exercise:

1. Flexibility exercises (stretching and range-of-motion exercises) improve flexibility and reduce injury risk.
2. Strengthening exercises build muscle strength to support joints and reduce stress on them.
3. Aerobic exercises improve heart and lung function and help with weight control. Safe options include walking, swimming, and cycling.
4. Body awareness exercises improve posture, balance, and coordination, reducing the risk of falls. Tai Chi and yoga are good examples.

When to Exercise

Find a time that works for you. If mornings are hard, start with gentle exercises. If you're tired, split your exercise into smaller sessions. Avoid aerobic exercises close to bedtime, but stretching can help with sleep.

Listen to your body. If your arthritis symptoms worsen, you may need more rest and less exercise.

Where to Exercise

The best place to exercise is a personal choice. You can exercise at home with videos or in community classes. Aquatic exercise is great for people with arthritis, as water reduces stress on joints. The Arthritis Foundation’s Aquatic Program or local YMCA is a good starting point to learn appropriate exercises in the pool.

How to Get Started

Starting exercise can be tough, but it’s worth it. Talk to your doctor for advice on safe exercises. Set realistic goals, keep track of your progress, and exercise with a friend.

Exercise is an important part of managing arthritis. With the right support and a good plan, you can enjoy the benefits of a more active life.

Physical and occupational therapists can suggest exercises that are safe and customized to your specific needs, teach you how to monitor your body’s response to exercise, and modify your exercise routine, as needed.

Create an exercise plan to help you stay motivated:

• Set realistic short-term and long-term goals. Be sure to reward yourself when you reach each goal.
• Exercise with a friend or family member.
• Keep an exercise log or chart your progress on a calendar.
• Identify problems or obstacles that are likely to get in the way of your exercise program and plan how you will deal with them.
• Choose activities that are convenient and fun!

Updated March 2025 by Meredith Hirsh, MBA, and reviewed by the American College of Rheumatology Committee on Communications and Marketing.

This information is provided for general education only. Individuals should consult a qualified health care provider for professional medical advice, diagnosis and treatment of a medical or health condition.