Movement is one of the best things you can do for arthritis. Regular exercise helps reduce joint pain, improves strength and flexibility, and supports confidence in daily activities. While rest may seem helpful, too much rest can make joints stiffer and weaker over time.
Strong evidence shows that exercise reduces pain and improves function in people with osteoarthritis, rheumatoid arthritis, and gout1 2 3. Gentle movement helps keep cartilage nourished, maintains muscle support around joints, and boosts energy and mood. Even during flare-ups, guided or modified activity can be beneficial.
It is safe and recommended to stay active with arthritis when movements are appropriate for your comfort level and condition.
Effective exercises for arthritis
Not every exercise is right for every person. If a movement causes sharp pain or new symptoms, stop and consult a medical provider.
1. Seated or standing march
Why it helps: Keeps hips, knees, and ankles mobile while improving circulation.
How to do it: Sit tall or stand while gently lifting one knee, then the other, as if marching in place. Go slowly for 30–60 seconds.
2. Wall push-up
Why it helps: Strengthens the chest, shoulders, and arms without stressing joints.
How to do it: Stand arm's length from a wall, place your hands on the wall at shoulder height, and slowly bend your elbows to bring your chest closer. Push back to start. Repeat 10–12 times.
3. Sit to stand
Why it helps: Builds lower body strength and confidence with daily activities like getting up from a chair.
How to do it: Sit near the edge of a chair with feet flat on the floor. Lean forward slightly and push through your heels to stand up, then sit back down slowly. Repeat 8–10 times.
4. Gentle walking or cycling
Why it helps: Improves cardiovascular fitness and joint motion while managing stiffness.
How to do it: Walk at a comfortable pace or use a stationary bike for 10–20 minutes. Increase gradually as tolerated.
Studies show that combining aerobic and strengthening exercises leads to better outcomes for pain and function in arthritis2 3 4.
Helpful stretches for arthritis
1. Straight leg raise
Why it helps: Improves flexibility in the knees and reduces stiffness.
How to do it: Lie on your back with one leg straight and the other bent. Gently tighten your thigh muscles and lift your straight leg off the floor for a few seconds, then relax. Repeat 10 times on each leg.
2. Shoulder rolls
How it helps: Eases shoulder and upper back tension common in arthritis.
How to do it: Sit or stand tall. Slowly roll your shoulders up, back, and down in a circular motion 10 times, then reverse.
3. Hand and finger stretch
How it helps: Improves grip and reduces hand stiffness.
How to do it: Gently make a fist, then stretch your fingers wide. Repeat 10 times per hand.
4. Calf stretch
How it helps: Reduces ankle stiffness and supports balance.
How to do it: Standing tall or facing a wall with one leg back, heel on the ground. Lean forward until you feel a stretch in your calf. Hold for 20 seconds and switch sides.
Did you know?
People with arthritis who exercise regularly can cut their pain in half and double their function over time1 2. In Sword Health’s digital care programs, participants with chronic joint pain achieved similar or better improvements in pain and function compared to in-person therapy, with high satisfaction and safety4.
Exercises to avoid with arthritis
Everyone's limits are different, but some movements may worsen joint pain or inflammation if done without care. Try to avoid:
High-impact jumping or running if it causes pain in hips, knees, or ankles.
Deep squats or lunges if these cause sharp pain or swelling.
Heavy lifting that strains inflamed joints.
Repetitive grip or twisting motions during flare-ups in the hands.
These are guidelines, not strict rules. Remember that your body is your best guide. Exercise should feel tolerable, not painful. Research supports modifying rather than stopping activity during arthritis management2 3.
Clinical insight
Leading guidelines from NICE and the American College of Rheumatology recommend exercise as first-line therapy for all types of arthritis. Consistent movement, strength training, and weight management often provide greater long-term relief than passive treatments or medication alone2 3 4.
GBD 2021 Osteoarthritis Collaborators. Global burden of osteoarthritis, 1990–2020. Lancet Rheumatology. 2023. https://doi.org/10.1016/S2665-9913(23)00163-7
2
National Institute for Health and Care Excellence (NICE). Osteoarthritis in over 16s: diagnosis and management (NG226). 2022. https://www.nice.org.uk/guidance/ng226
3
Kolasinski SL et al. 2019 ACR/AF Guideline for Management of Osteoarthritis. Arthritis Rheumatol. 2020;72(2):220–233. https://doi.org/10.1002/art.41142
4
Smolen JS et al. Rheumatoid arthritis. Lancet. 2020;396:109–123. https://doi.org/10.1016/S0140-6736(20)30173-8
5
Sword Health Internal Study – Comparing Digital to Conventional Physical Therapy for Chronic Shoulder Pain. 2023.
