If you have arthritis, you’ve probably heard conflicting advice about exercise. Some people worry that moving painful joints will make things worse. Others insist that staying active is crucial for managing symptoms.
The research is clear: exercise helps reduce pain in people with arthritis — when performed safely.
At Maryland Medical First P.A. in Parkville, Maryland, Narender Bharaj, MD, and our team are dedicated to helping you find the best exercise routine to protect your joints and keep you moving.
Without frequent movement, your joints can stiffen. This is true for people without arthritis, but with it comes chronic inflammation. The less you move, the stiffer your joints feel, which can exacerbate an already painful condition.
Exercise increases blood flow to your joints, which brings nutrients to cartilage and helps remove waste products. It also strengthens the muscles around your joints, providing better support and stability. Finding a routine that maintains joint mobility while also strengthening surrounding muscles is crucial for minimizing inflammation.
Swimming pools offer one of the best environments for arthritis exercise. Water supports your body weight while providing gentle resistance to strengthen your muscles.
The most effective water-based activities for people with arthritis include:
Research shows that aquatic exercise relieves pain better than some land-based exercises. The warm pool water relaxes muscles and nerve endings, while the buoyancy takes pressure off painful joints.
You don’t need a pool to exercise safely with arthritis. Many land-based activities work well when done properly.
Walking remains one of the best exercises for arthritis. Start with 10-minute walks and gradually increase duration as you feel comfortable. Choose smooth, dirt trails when possible — they’re easier on joints than concrete or asphalt.
Stationary cycling helps maintain knee and hip flexibility while strengthening leg muscles. Recumbent bikes offer additional back support for people who need it.
Strength training with resistance bands allows you to build muscle without the need for heavy weights. These elastic bands provide adjustable resistance, reducing the risk of injury from dropped weights.
Gentle stretching exercises help maintain the range of motion in your joints. Take stretch breaks at least once every hour, especially if you sit for long periods. This consistent movement helps prevent your joints from becoming overly stiff.
Every plan is different, but you should always begin slowly and listen to your body. It’s normal to have some mild discomfort when starting a new exercise program, but sharp pain means you should stop and rest.
Start with 10-15 minutes of activity three times per week. Gradually increase duration by 5-10 minutes each week until you can exercise for 30 minutes comfortably. Warm up with gentle movements before exercising and cool down with stretching afterward.
If you experience increased joint pain that lasts more than an hour after exercising, you may be overdoing it. Scale back the intensity or duration until you find a comfortable level.
Exercise won’t cure your arthritis, but it can improve your symptoms and quality of life. The key is finding activities you enjoy and can do consistently. Whether you choose water aerobics, walking, or strength training, regular movement helps keep your joints healthy and your pain manageable.
To discuss an exercise plan that’s right for your specific type of arthritis, call our office at 410-661-4670 or request an appointment using our online booking tool.
