Walking is one of the easiest ways to increase your activity level. Find an outdoor path or walk indoors on a treadmill. If this is too much for your joints, try pool walking. The pool’s buoyancy makes a workout easier on your body.
Cycling is one of the most effective exercises for people with arthritis. Although it’s low-impact, it moves your joints through their full range of motion. This helps lubricate the joints, so you move easier with less pain.
When you swim, about 90 percent of your body weight is supported by the water. That’s good news for your joints. Use this low-impact exercise to build endurance and cardiovascular strength.
Practicing yoga is a great way to gently exercise your body. The movements build strength and flexibility, which ultimately reduces pain. It’s also a great way to improve your mind-body connection and lower stress and tension levels.
Strengthening the muscle groups around your joints can help reduce pain and increase mobility. You can choose a low-impact exercise to build strength, including lifting weights, doing body-weight exercises and using resistance bands.
Using an elliptical machine is a wonderful, low-impact alternative to running and jogging. It’s a way to get your heart rate up without placing additional force or strain on your joints.
Pilates is another low-impact exercise that can help improve endurance, flexibility and strength—particularly in the core region of your body.
This mind-body martial art uses gentle movements to work all your joints, muscles and tendons. Tai Chi can help you improve your balance and flexibility while also lowering stress levels.
Find More Ways to Stay Active
If you’re interested in learning more ways to exercise with arthritis, talk to your personal doctor. To find a doctor near you, reach out to your health insurance provider.
About The Author
Dr. Karie Zach
Program Director of the Primary Care Sports Medicine Fellowship
Froedtert and the Medical College of Wisconsin Health Network
Actually, doing regular exercise is one of the best ways to ease arthritis-related pain and strengthen your body to avoid it in the future. It can also help you maintain a healthy weight, which means less stress on your joints. Here are eight of the best exercises to do if you have arthritis. View slideshow