What Is the Best Exercise for Arthritis? Top Joint-Friendly Workouts

Living with arthritis doesn’t mean you have to give up on exercise. In fact, the right kind of movement can be one of the most effective ways to reduce pain, protect your joints, and maintain mobility. At MSK Doctors, we often encourage patients with osteoarthritis, rheumatoid arthritis, or general joint pain to stay active—but with purpose and precision.

So, what is the best exercise for arthritis? Let’s explore joint-friendly workouts that are both safe and effective.

Why Exercise Matters for Arthritis

When joints are painful or stiff, it’s tempting to rest. But inactivity often leads to muscle weakening, joint stiffness, and weight gain, which can make arthritis worse. Regular, low-impact exercise can:

• Improve joint range of motion

• Strengthen muscles to support the joints

• Reduce stiffness and inflammation

• Support cartilage health through improved circulation

• Enhance balance, coordination, and mood

The key is choosing exercises that protect rather than stress the joints.

Top Joint-Friendly Workouts

🔹 1. Walking

A simple but powerful option. Walking:

• Keeps the joints mobile

• Supports cardiovascular health

• Can be adjusted to your pace and pain level

Use supportive footwear, avoid uneven surfaces, and aim for short but frequent walks if long distances are difficult.

🔹 2. Swimming & Aqua Exercise

Water provides buoyancy, which offloads joint pressure. Swimming or aqua aerobics allows:

• Full-body movement with minimal impact

• Resistance for strengthening

• Support for those with hip, knee or back arthritis

The hydrostatic pressure also helps reduce joint swelling.

🔹 3. Cycling (Stationary or Road)

Cycling improves knee and hip mobility without the pounding forces of running. Benefits include:

• Low-impact cardiovascular conditioning

• Muscle strengthening of the quadriceps, hamstrings, and calves

• Adjustable resistance to suit fitness levels

If balance is an issue, start with a stationary bike.

🔹 4. Strength Training

Building muscle takes pressure off joints and improves joint alignment. Focus on:

• Bodyweight exercises (e.g. squats, glute bridges)

• Resistance bands or light dumbbells

• VMO-focused exercises for knee support

• 2–3 sessions per week with professional supervision

At MSK Doctors, our team can tailor a strength plan based on diagnostic motion analysis.

🔹 5. Stretching and Flexibility Training

Daily stretching maintains range of motion and prevents joint stiffness. Try:

• Gentle yoga or Pilates

• Joint-specific mobility drills (e.g. hip circles, cat-cow)

• Dynamic warm-ups before exercise and static stretches after

Avoid holding extreme positions for long—gentle movement is key.

🔹 6. Tai Chi

A mindful, flowing exercise that:

• Improves balance and proprioception

• Reduces stress and stiffness

• Encourages smooth joint movement

• Has been shown in studies to reduce arthritis pain and improve function

It’s particularly beneficial for older adults or those with multiple joint areas affected.

Customisation Is Key

At MSK Doctors, we don’t believe in one-size-fits-all. The best exercise for arthritis is the one that suits your joints, your goals, and your current ability.

That’s why we offer:

• MAI-Motion™ assessments to analyse movement patterns

• onMRI™ scanning to evaluate cartilage and joint health

• Individualised rehabilitation programmes

• Guided exercise therapy from MSK-trained professionals

When to Be Careful

Exercise should not cause sharp or worsening joint pain. Be cautious if you experience:

• Swelling that increases after activity

• Pain lasting more than 2 hours post-exercise

• Joints that feel unstable or give way

• Locking or catching sensations

These may indicate structural damage that requires further evaluation. Our team can assess this and, where appropriate, explore regenerative treatments like PRP, hyaluronic acid, or stem cell therapy.

Final Thoughts

Exercise is not just safe for arthritis—it’s essential. The right kind of physical activity can reduce symptoms, preserve mobility, and help you live better for longer.

If you’re unsure where to start, our joint preservation experts at MSK Doctors can guide you through the process—offering personalised diagnostics, treatment, and training programmes. And the best part? You don’t need a GP referral.

Let us help you move better, with less pain.

FAQ: Exercise and Arthritis

1. Can exercise make arthritis worse?
If done incorrectly or with poor form, yes. But supervised, joint-friendly exercise is generally safe and helps protect joints.

2. What’s the best time of day to exercise with arthritis?
Many patients feel stiffer in the morning. Mid-morning or afternoon may be more comfortable once joints are warmed up.

3. Is running okay if I have arthritis?
Running may be suitable for some, but usually not recommended for moderate to severe arthritis in the knees or hips. Alternatives like cycling or swimming are safer.

4. Should I exercise if I have a flare-up?
Gentle movement and stretching may help, but avoid intense activity during active inflammation. Speak to your clinician.

5. How often should I exercise?
Aim for 150 minutes of moderate activity per week, plus 2 strength sessions. Start slowly and build gradually.

6. Do I need special equipment?
Not always. Simple equipment like resistance bands, foam rollers, or light weights can be helpful—but bodyweight exercises and water workouts are just as effective.