Best Exercises for Arthritis | IDYLLIC Infusion

Arthritis doesn’t just affect your joints — it impacts your ability to enjoy daily life. Simple activities like bending down, climbing stairs, or even getting out of bed can become difficult. However, research has shown that adults who exercise at least 150 minutes per week experience significantly less arthritis-related discomfort and maintain greater mobility as they age.¹ By incorporating the right exercises into your routine, you may regain control over your movement and reduce joint pain.

How Arthritis Impacts Joint Mobility

There are many types of arthritis, but all of them can impact joint mobility and function.

Rheumatoid arthritis and psoriatic arthritis are autoimmune conditions that cause inflammation in the joints, leading to pain, stiffness, and reduced range of motion. Inflammation can damage the surrounding tissues, making everyday movements increasingly difficult.² Simple tasks like climbing stairs, opening jars, or even walking short distances can become painful challenges.

Osteoarthritis is a type of arthritis that happens over time, where the cartilage between joints deteriorates. This deterioration causes bones to rub against each other, creating more pain and potentially leading to permanent joint damage.³The resulting discomfort often causes people to limit their movements, which can further worsen the condition by weakening muscles and further reducing joint flexibility.

The Importance of Exercise in Arthritis Management

While it might seem counterintuitive to exercise when experiencing joint pain, physical activity is actually one of the most effective non-pharmaceutical treatments for arthritis and other conditions that cause chronic pain.⁴ Regular exercise helps to strengthen muscles around affected joints, providing better support and reducing stress on the joints themselves.⁵ It also improves joint lubrication, enhances flexibility, and helps maintain cartilage health.⁶

Exercise also offers benefits beyond physical improvement. Regular activity triggers the release of endorphins, the body’s natural pain relievers, which can help reduce arthritis pain.⁷ Additionally, maintaining an active lifestyle can help manage weight — an important factor since excess weight puts additional pressure on joints.⁹

Many arthritis patients report significant improvements in pain levels, mobility, and overall mood when following a consistent exercise routine tailored to their condition.

Types of Exercises Beneficial for Arthritis

Not all exercises are suitable for arthritis management. The ideal exercise program, developed by a trusted rheumatologist, will include a variety of activities that address different aspects of physical health without causing additional joint stress.

Range-of-motion exercises help maintain or improve joint flexibility and reduce stiffness.⁵ They involve moving joints through their full range of motion and can be performed daily. Examples include shoulder rolls, neck stretches, and ankle rotations. These exercises help keep joints lubricated and can be particularly beneficial first thing in the morning when stiffness tends to be at its worst.
Strengthening exercises help build strong muscles around affected joints to provide better support and significantly reduce pain.^5,9 Strengthening exercises might include resistance training with light weights, resistance bands, or simply using one’s body weight as resistance. Strong muscles act as shock absorbers, taking pressure off painful joints.¹⁰
Aerobic exercises, also known as cardio, improve heart health, help with weight management, and boost energy levels.^5,9 Low-impact options like swimming, walking, or stationary cycling provide cardiovascular benefits without putting excessive strain on joints. Regular aerobic exercise also helps reduce systemic inflammation in the body, which can be particularly beneficial for inflammatory types of arthritis like rheumatoid arthritis.¹¹
Balance exercises help prevent falls, which can be particularly dangerous for people with compromised joint stability.⁹ Simple balance exercises like standing on one foot or heel-to-toe walks can significantly improve stability. Better balance means less risk of falls and injuries, which is especially important for those with osteoarthritis.
Aquatic exercises take advantage of water’s buoyancy to reduce pressure on joints while providing natural resistance. Water therapy is often recommended for people with severe joint pain as it allows for movement with minimal discomfort. The warmth of heated pools can also help relax muscles and temporarily reduce pain, making exercise more comfortable.¹²

Top Exercises to Alleviate Arthritis Symptoms

The following exercises can help reduce arthritis symptoms while being gentle enough to minimize the risk of exacerbating joint pain. Before starting any new exercise regimen, consult with your healthcare provider to ensure these exercises are appropriate for your specific condition.

Ankle Circles¹³

Ankle circles are simple yet effective exercises that help maintain mobility in the ankle joints, which are commonly affected by arthritis.

Sit in a comfortable chair with your feet slightly raised off the floor. Slowly rotate each ankle in a clockwise direction, then switch to counterclockwise motions. This gentle movement helps lubricate the ankle joint, reduce stiffness, and maintain range of motion without putting weight on the joint.

Heel/Toe Lifts¹³

Heel and toe lifts strengthen the muscles around the ankle joint while improving flexibility and balance.

Stand behind a sturdy chair or counter for support. Slowly rise onto your toes, hold for a few seconds, then lower back down. Next, lift your toes while keeping your heels on the ground.

Knee Raises¹³

Knee raises help strengthen the muscles surrounding the knee joint without putting excessive pressure on it.

Sit in a chair with your back straight and both feet flat on the floor. Slowly lift one knee toward your chest, keeping your abdominal muscles tight, then lower it back down. Repeat with the other leg.

Leg Lifts with Ankle Movements¹³

This combination exercise targets multiple joints simultaneously, making it an efficient addition to your routine.

Sit on a chair with your back supported, and extend one leg forward until it’s a few inches off the ground. While holding this position, perform ankle circles or flex and point your foot for a few seconds. Lower your leg and repeat on the other side.

Water Aerobics¹²

Water aerobics offers one of the most joint-friendly environments for exercise. The buoyancy of water supports your body weight, reducing impact on painful joints.

A typical water aerobics class includes walking or jogging in water, leg lifts, arm movements, and sometimes the use of special aquatic equipment for resistance. The natural resistance of water also helps build muscle strength without the need for weights.

Many community pools offer specialized arthritis-friendly water exercise programs, often in heated pools, which can further reduce pain and stiffness during your workout.

Walking

Walking is perhaps the most accessible and practical exercise for most people with arthritis.

Start with short distances on flat, smooth surfaces and gradually increase your distance as tolerance improves. Proper footwear with good arch support and cushioning is essential for reducing impact on knee and hip joints. Aim for 30 minutes of walking at least five days a week, breaking it into shorter 10-minute sessions if needed.^1,5

Walking not only strengthens the muscles supporting your joints but also improves cardiovascular health and helps maintain a healthy weight, both of which are crucial for arthritis management.

Cycling¹⁴

Stationary or outdoor cycling provides excellent cardiovascular benefits while minimizing stress on weight-bearing joints like knees and hips. The circular motion helps increase the range of motion in these joints without impact.

Stationary bikes allow you to control resistance and are particularly good for beginners or during weather extremes. Recumbent bikes offer additional back support for those with balance or mobility issues.

Resistance Band Workouts

Resistance bands provide an effective way to build strength without putting excessive strain on arthritic joints. They come in different resistance levels, allowing you to start with lighter resistance and progress as you get stronger. Studies show that resistance exercises can be particularly beneficial for managing pain and enhancing function in individuals with knee arthritis.¹⁵

Tips for Exercising Safely with Arthritis

Safety should always be a priority when exercising with arthritis. Follow these tips to maximize benefits while minimizing risks:

Start Low and Go Slow: Begin with short, low-intensity sessions and gradually increase duration and intensity. Rushing into a vigorous exercise program can lead to increased pain and potential injury. Listen to your body and progress at a pace that feels comfortable for you, even if it seems slower than you’d like. Remember that consistency is more important than intensity when it comes to arthritis management.^5,16
Timing Matters: Pay attention to when your arthritis symptoms are typically at their mildest and try to schedule your exercise during these periods. If you’re taking pain medication, consider timing your exercise to coincide with when the medication is most effective to make your workout more comfortable.¹⁷
Warm Up Properly: Always spend some time warming up before exercise to prepare your joints and muscles. Gentle movements that mimic the exercise you’ll be doing but at a lower intensity can help increase blood flow to the joints and reduce the risk of injury. Cold, stiff joints are more susceptible to pain and damage during exercise, so never skip this crucial step.^5,17
Modify When Necessary: Be prepared to adapt exercises to accommodate flare-ups or particularly painful days. Having alternative, gentler options ready means you can still stay active even when symptoms intensify.¹⁸ For example, if walking is too painful one day, consider seated exercises or water activities instead.

Creating a Personalized Exercise Plan

The most effective arthritis exercise program is one that’s tailored to your specific needs. Begin by consulting with healthcare professionals such as your primary care doctor and your rheumatologist. Experts can assess your current condition, identify specific limitations, and help design a program that addresses your unique challenges and goals.

Schedule a Consultation with IDYLLIC Today

If arthritis pain is limiting your mobility and daily life, don’t wait — help is available! At IDYLLIC Infusion Treatment Center, we work alongside ARBDA rheumatologists to offer expert guidance and advanced infusion treatments to help you move more freely and live more comfortably.

Our team is dedicated to helping individuals manage arthritis through customized care plans, targeted therapies, and expert advice on lifestyle modifications. Schedule a consultation today and take the first step toward better joint health. Your body will thank you!

¹https://pmc.ncbi.nlm.nih.gov/articles/PMC4391441/

²https://www.nih.gov/news-events/nih-research-matters/understanding-rheumatoid-arthritis-cellular-level

³https://www.mayoclinic.org/diseases-conditions/osteoarthritis/symptoms-causes/syc-20351925

⁴https://pmc.ncbi.nlm.nih.gov/articles/PMC4534717/

⁵https://www.mayoclinic.org/diseases-conditions/arthritis/in-depth/arthritis/art-20047971

⁶https://www.rheumatologyadvisor.com/features/benefits-exercise-treatment-management-oa/

⁷https://health.clevelandclinic.org/arthritis-exercises

⁸https://versusarthritis.org/about-arthritis/exercising-with-arthritis/why-is-exercise-important/

⁹https://versusarthritis.org/about-arthritis/exercising-with-arthritis/what-type-of-exercise-should-i-do/

¹⁰https://pmc.ncbi.nlm.nih.gov/articles/PMC3900422/

¹¹https://pmc.ncbi.nlm.nih.gov/articles/PMC3629815/ ¹²https://www.arthritis.org/health-wellness/healthy-living/physical-activity/other-activities/water-exercise-benefits-for-arthritis

¹³https://arthritis.ca/living-well/2020/top-10-arthritis-exercises