Introduction

A survey shows 350 million people worldwide are affected by arthritis, which causes pain, inflammation, and stiffness in your joints. The symptoms of this condition make it difficult for you to make physical activity a part of your routine. Things can be complicated even more as you may experience muscle pain and weakness. 

Despite these concerns, exercise can help manage arthritis symptoms and improve overall well-being. 

Here are some of the benefits of exercising, the types, and tips on how to exercise safely.

Benefits of exercise for arthritis

Patients often worry that exercise might damage their joints. But that’s not the case, making it a part of your routine can help reduce the symptoms and the pain. 

Some of the benefits of exercising with arthritis are:

• Better balance, energy levels, mood, and mental well-being
• Increased muscle mass and bone mineral density
• Improved cardiovascular health and muscle strength
• Reduced joint stiffness and inflammation¹ 

According to the American College of Sports Medicine’s standard recommendations, adults should have 30 minutes of moderate-intensity activity.²

Types of exercises suitable for arthritis

Here are a few factors that will help you decide which exercise is the best for you:

• Your overall health 
• Your personal preference 
• Extent of pain and other symptoms

You might not feel like exercising due to muscle pain, weakness, or stiffness on certain days, so balancing rest and exercise is crucial. Plus, before you pick an exercise, discussing your options with your physiotherapist is best to be on the right track.

Some of the most common exercises for arthritis include: 

• Water walking
• Tai Chi
• Walking 
• Balancing
• Strength training
• Yoga
• Chair exercises

Water walking

Water walking is a low-impact exercise that puts less stress on your joints and strengthens the muscles. This makes it a safe option for arthritis patients. Walking in waist-deep water reduces the weight on your joints by 50% compared to walking on land. However, patients feel good in water and may overexercise, which may cause them to feel tired and have joint pain. So taking classes with a certified instructor to learn about the proper form and duration of exercise is advisable. 

Water exercise is beneficial for obese and older patients as it helps to relax your muscles and relieve stress.³

When you're just starting, your physiotherapist will suggest you walk 10 to 20 steps in water that's about waist-high. You could increase your walking speed to add resistance if your physiotherapist suggests it.

Tai Chi

Tai Chi experts say that it can improve flexibility, protect joints, and help arthritis patients to relax. Experts suggest that people practice Tai Chi for about 3 months so that their bodies can get used to the movements. 

Even the American College of Rheumatology (ACR) and the Arthritis Foundation recommend it to patients as it helps to reduce joint pain.⁴ It is a low-impact and gentle practice that focuses on flowing movements and slow breaths. Tai Chi practitioners can modify these exercises based on a patient’s requirements so that they can maximally benefit from them.

Walking

If you’re looking for another low-impact exercise for arthritis, then walking outdoors or on a treadmill are good options. It can reduce the swelling and stiffness of your joints and stretch your muscles. 

A study has proven that walking is one of the safest, most effective, and easiest ways to manage arthritis symptoms.⁵

Physiotherapists, however, warn patients not to adjust the treadmill to an incline as it can put more stress on the knee. 

Yoga

Many studies demonstrate that yoga has promising results as it has shown good results in arthritis patient’s joint health and overall well-being.⁶ Moreover, injuries during yoga are uncommon if a patient has a certified instructor working with them.⁷

Yoga experts recommend that every patient should start with a certified yoga therapist. Share your health concerns with your instructor so they can customise your plan before initiating yoga sessions with you. 

In addition, your instructor can also contact your physiotherapist as this will help to create a plan that better suits your health.

Planning the right exercise plan 

Consult with your physiotherapist to discuss the exercises which are a good fit for your treatment plan before you start your exercise routine.

They will select a few options depending on what type of arthritis you have and which joint it affects. Your physiotherapist will then work with you to find the best exercise. In addition, you can ask your physiotherapist about any exercise programs that might be near you. For example, Versus Arthritis, one of the UK's care organisations, supports people with arthritis. 

Tips for exercising with arthritis

Harvard Health has a health report about the following guidelines that people with arthritis should follow:

• Plan your workouts around the time when you don’t experience pain, stiffness, or swelling in your joints
• Take a warm shower or apply heat to your sore joints before you start the workout. Once you're done use a cold pack as it can help to reduce pain
• Make sure to warm up your body with gentle stretches before starting your strength training. You can add full-body stretches to your routine like seated knee extensions, knee rolls, heel slides, straight leg raises, etc
• Start with a comfortable range of motion. If you feel any pain during an exercise, take a break for a while and discuss different options with your trainer and physiotherapist
• Don't skip rest days. Pushing yourself too hard can lead to injury and affect your progress

FAQs

What activities should I avoid doing with arthritis?

It’s best to stick to low-impact activities because high-impact ones can have a negative effect on your joints. You should avoid jumping, running, and high-impact aerobics. In addition, repetitive movements like playing tennis may cause pain and swelling in your joints. 

Does exercise worsen the symptoms of arthritis?

No, exercise has many benefits for arthritis patients. But if you push your limits and force yourself to exercise too much it can cause your symptoms of pain and swelling to flare. 

What is the best strength training for arthritis?

Exercises like squats, wall push-ups, and lunges can challenge your muscles and help keep your joints healthy. If you're new to this, your physiotherapist can give you the proper form for these exercises. They can help you avoid injuries and ensure you're getting the most out of each move.

Summary

Exercise has many benefits for people with arthritis such as improved balance, energy levels, mood, and muscle strength. Different types of exercises such as water walking, Tai Chi, walking, balancing, strength training, and yoga can help improve your symptoms. 

However, consult your physiotherapist before starting any exercise routine. Lastly, go easy on yourself, don’t push too hard otherwise it might have some negative consequences.