{"id":27719,"date":"2021-05-25T10:00:06","date_gmt":"2021-05-25T14:00:06","guid":{"rendered":"https:\/\/www.singlecare.com\/blog\/?p=27719"},"modified":"2025-07-24T10:04:22","modified_gmt":"2025-07-24T14:04:22","slug":"exercises-for-arthritis","status":"publish","type":"post","link":"https:\/\/www.singlecare.com\/blog\/exercises-for-arthritis\/","title":{"rendered":"What\u2019s the best exercise for arthritis? Try these 6 options"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Most forms of arthritis cause painful swelling in your joints\u2014the places where two bones meet, like your elbow or knee. Over time, this swelling can seriously damage joints. There are many forms of arthritis, but the most common are <\/span><a href=\"https:\/\/www.singlecare.com\/blog\/osteoarthritis-vs-rheumatoid-arthritis\/\"><span style=\"font-weight: 400;\">osteoarthritis and rheumatoid arthritis<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Despite pain and inflammation, it\u2019s possible to live a full life with arthritis. One way to enhance quality of life is through exercise. You might think it makes arthritis pain worse, but working out regularly:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eases pain and stiffness<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improves movement<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slows joint damage<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lubricates joint cartilage<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Boosts mood<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Decreases your chance of health issues linked to an inactive lifestyle\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u201cExercise is an integral part of treatment and physical therapy,\u201d says Ronen Marmur, MD, a rheumatologist at Northern Westchester Hospital in Lewiston, Maine<\/span><span style=\"font-weight: 400;\">\u00a0\u201cMuscle strengthening and stretching can help to relieve shoulder pain, knee pain, and more.\u201d<\/span><\/p>\n<h2 id=\"the-6-best-exercises-for-arthritis\"><span style=\"font-weight: 400;\">The 6 best exercises for arthritis<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Adults with arthritis should slowly build up to 150 minutes of moderate exercise every week. This breaks down to about 30 minutes a day most days. Focus on low-impact exercises to help protect your joints. Avoid high-impact, repetitive motions like running and jumping.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cArthritis pain is caused by the wearing away of cartilage, the body\u2019s natural shock absorber for the joint,\u201d says Benjamin McArthur, MD, a board-certified orthopedic surgeon specializing in knee and hip joint reconstruction at <\/span><a href=\"https:\/\/www.txortho.com\/provider\/benjamin-a-mcarthur\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Texas Orthopedics<\/span><\/a><span style=\"font-weight: 400;\"> in Austin, TX. \u201cLow impact exercises keep the body healthy and the joints mobile while avoiding excessive stress on vulnerable arthritic joints.\u201d<\/span><\/p>\n<h3 id=\"1-walking\"><span style=\"font-weight: 400;\">1. Walking<\/span><\/h3>\n<p><a href=\"https:\/\/www.ajpmonline.org\/article\/S0749-3797(19)30045-5\/fulltext\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Walking<\/span><\/a><span style=\"font-weight: 400;\"> is a low-impact aerobic exercise that\u2019s easy on the joints and can reduce pain, such as knee pain. Try to stay in the moderate-intensity zone, which means you should still be able to talk while exercising.<\/span><\/p>\n<h3 id=\"2-strength-training\"><span style=\"font-weight: 400;\">2. Strength training<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The muscle that\u2019s developed with <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11263764\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">strengthening exercises<\/span><\/a><span style=\"font-weight: 400;\"> helps to support and protect joints, including knee joints. Two to three strengthening sessions a week are all people with arthritis need to increase and maintain strength. Remember to rest for a day between workouts and longer if you have pain or swelling.<\/span><\/p>\n<h3 id=\"3-cycling\"><span style=\"font-weight: 400;\">3. Cycling<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Whether it\u2019s indoor or outdoor, the repeated motion of <\/span><a href=\"https:\/\/www.jrheum.org\/content\/43\/3\/666.short\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">cycling<\/span><\/a><span style=\"font-weight: 400;\"> is shown to help arthritic joints. When a joint moves through its full range of motion during cycling, the body makes synovial fluid, which cushions the ends of bones and decreases friction during movement.<\/span><\/p>\n<h3 id=\"4-water-workouts\"><span style=\"font-weight: 400;\">4. Water workouts<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Experts say <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26773104\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">working out in the water<\/span><\/a><span style=\"font-weight: 400;\"> is one of the best arthritis exercises, including for arthritic hips and knees. It boosts the heart rate and relieves pain and stiffness. Pools designed for people with arthritis also have warmer water (an ideal temperature is 83-90 degrees Fahrenheit) and special ramps to make it easier to get in and out.<\/span><\/p>\n<h3 id=\"5-lifestyle-activities\"><span style=\"font-weight: 400;\">5. Lifestyle activities<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The gym isn\u2019t the only place to get exercise. Activities around the house like raking leaves, walking the dog, and gardening get the heart pumping while putting less stress on joints. These activities also allow people with arthritis to get short bursts of exercise and then rest.<\/span><\/p>\n<h3 id=\"6-mind-body-exercises\"><span style=\"font-weight: 400;\">6. Mind-body exercises<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The slow stretching movements of mind-body practices, such as yoga or tai chi, also show promise for easing arthritis pain, such as hip arthritis.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201c<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3023169\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Tai chi<\/span><\/a><span style=\"font-weight: 400;\"> has been shown to be an excellent form of exercise for people with arthritis,\u201d Dr. McArthur says. \u201cIt fosters improvements in strength, flexibility, balance, and positive thinking, all of which can go a long way toward optimizing joint function and limiting arthritis pain.\u201d<\/span><\/p>\n<h2 id=\"exercise-safety\"><span style=\"font-weight: 400;\">Exercise safety<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When it comes to exercising with arthritis, doing too much too fast can result in more joint erosion. Here are some safe exercise tips:<\/span><b><\/b><\/p>\n<ul>\n<li aria-level=\"1\"><b>Start slowly. <\/b><span style=\"font-weight: 400;\">Too much activity during an arthritis flare can cause more pain, inflammation, and joint damage. Talk to a healthcare professional first to come up with an exercise program. Begin with a few minutes of activity, then rest for a bit. Continue this pattern and then work up to longer workouts.\u00a0<\/span><\/li>\n<li aria-level=\"1\"><b>Protect your joints. <\/b><span style=\"font-weight: 400;\">Avoid activities and repeated movements that put too much stress on joints. For example, slower walking is best for arthritic knees. Another idea: shock-absorbing shoes or inserts.<\/span><\/li>\n<li aria-level=\"1\"><b>Tailor exercise to your needs. <\/b><span style=\"font-weight: 400;\">Everyone has different levels of pain, stiffness, and joint damage. Choose an activity that lowers your odds of injury and that you\u2019ll stick with over time.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">People with arthritis may also benefit from the guidance of an expert. Physical therapists (PTs) create physical activity programs unique to each person and check joint motion, muscle strength, and stamina.<\/span><\/p>\n<h2 id=\"exercise-and-arthritis-medication\"><span style=\"font-weight: 400;\">Exercise and arthritis medication<\/span><\/h2>\n<p><a href=\"https:\/\/www.singlecare.com\/conditions\/arthritis-treatment-and-medications\"><span style=\"font-weight: 400;\">Arthritis medications<\/span><\/a><span style=\"font-weight: 400;\"> are generally safe and help to relieve pain. They come as over-the-counter or prescription oral drugs, injections, and creams or gels applied to the skin.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There\u2019s no evidence that these medications negatively impact exercise. Though, they do have side effects when taken frequently, especially for people with kidney disease, heart disease, liver disease, a history of gastric ulcers, or severe acid reflux. That\u2019s why it\u2019s best to talk to a healthcare provider before taking an arthritis drug\u2014and when adding exercise to your daily routine.\u00a0\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Most forms of arthritis cause painful swelling in your joints\u2014the places where two bones meet, like your elbow or knee. Over time, this swelling can seriously damage joints. There are many forms of arthritis, but the most common are osteoarthritis and rheumatoid arthritis. Despite pain and inflammation, it\u2019s possible to live a full life with [&hellip;]<\/p>\n","protected":false},"author":94,"featured_media":28718,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[11],"tags":[12164,12674,11278],"coauthors":[19099],"class_list":["post-27719","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wellness","tag-arthritis","tag-exercise","tag-singlecare-for-seniors","franchise-workout-rx","wpautop"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.4 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>The 6 best exercises for arthritis symptoms<\/title>\n<meta name=\"description\" content=\"Exercises for arthritis can ease pain and stiffness. 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