Keeping active is essential for maintaining healthy joints, especially for those living with arthritis. Engaging in physical activity can nourish your joints by promoting circulation, which helps cartilage stay hydrated, absorb nutrients, and eliminate waste. Regular exercise not only strengthens cartilage, ligaments, muscles, and bones but also reduces pain and keeps joints resilient.
When selecting exercises, it’s crucial to choose low- or no-impact activities that won’t exacerbate joint pain. The Canadian Orthopaedic Foundation says to opt for exercises like cycling, swimming, or in-line skating, which don’t put excessive pressure on your joints, particularly your knees, which bear the brunt of impact from activities like running or pivoting sports.
Read on to learn about the best activities that will keep you moving and help ease the discomfort of arthritis, so you can maintain an active lifestyle with less pain.
Walking
Walking is an excellent choice for individuals with arthritis, as it places less strain on your joints compared to running. It also stretches your back and leg muscles, counteracting stiffness from prolonged sitting. Walking is a versatile and low-cost activity that can be done almost anywhere and at any time. Just ensure you have supportive footwear with flexible soles and proper arch support. However, if you have issues with your hips, knees, ankles, or feet, consult your healthcare provider to confirm walking is suitable for you.
Water Exercise
Water-based activities are particularly beneficial for those with joint pain. The water’s resistance, which is 12 to 14% greater than on land, helps strengthen muscles without the jarring impacts that can stress joints. Start with simple activities like walking in waist-deep water or floating on your back. As you become more comfortable, consider swimming laps or joining water aerobics classes, which are often tailored for those with arthritis or similar conditions.
Yoga
Yoga can be a powerful tool for managing arthritis pain, as it promotes the release of endorphins—your body’s natural painkillers. This practice combines physical postures, breathing techniques, and meditation to enhance flexibility, reduce muscle tension, and foster relaxation. For those with joint issues, it’s best to look for gentle styles of yoga, such as Restorative, Hatha, or Yin yoga, or classes specifically designed for individuals with chronic pain or arthritis.
Tai Chi
Often described as “moving meditation,” Tai Chi involves slow, deliberate movements coupled with deep breathing. This ancient practice can be particularly helpful for managing chronic pain and improving overall well-being. While some advanced Tai Chi movements may be challenging, most instructors can modify routines to suit your abilities, ensuring a safe and beneficial experience.
Cycling
Cycling offers a low-impact workout that’s both enjoyable and practical. Whether on a stationary bike or cruising on local trails, cycling strengthens muscles and provides an excellent cardiovascular workout. To protect your joints, adjust your bike’s seat height to keep your knee slightly bent at the pedal’s lowest point. If back pain is a concern, consider using a recumbent bike, which reduces strain by allowing you to sit upright. Start with low resistance, especially if you have knee issues, and gradually build up as your strength improves.
Staying active with arthritis is about choosing the right activities that support joint health while minimizing pain and discomfort. These exercises, endorsed by the Arthritis Society of Canada, offer a variety of ways to keep moving and maintain a healthy, active lifestyle.
For more tips to help you keep moving, visit the Arthritis Society’s Staying Active online guide.
