Moving With Arthritis: Joint-Friendly Exercise That Actually Works

Movement is one of the best things you can do for arthritis — but the wrong movement makes it worse. The trick is to build muscle around the joints without pounding the joints themselves.

The best options

Water (the gold standard)

Water removes about 90% of body weight from your joints. Water aerobics, swimming, and aqua walking let you work hard without paying for it the next day. Most YMCAs and community centers have Silver Sneakers classes for free or low cost.

Chair strength

Seated rows with resistance bands, seated leg extensions, bicep curls, and shoulder presses build the muscle that protects your joints. 20 minutes, 2–3 times a week.

Walking — on flat ground

Start with 10 minutes after meals. Build to 30. Mall walking in air conditioning counts. Hills and stairs come later, when you are stronger.

Yoga and tai chi

Chair yoga and gentle tai chi improve balance and flexibility — and balance work prevents the falls that send people to the hospital.

Avoid (for now)

Jumping, lunges, deep squats, high-impact aerobics, and long runs on pavement. These are not forever-no, just not-yet.

Pain vs. soreness

Muscle soreness 24–48 hours later is normal. Sharp joint pain during exercise is a stop sign. Listen.

For educational purposes only. Not medical advice. Always consult your healthcare provider.