Low-impact activities that support joint health and ease pain
If you live with arthritis, moving your joints might be the last thing you feel like doing—especially on painful days. But staying still can actually make things worse. Avoiding movement can lead to increased stiffness, muscle weakening, and reduced mobility over time.
The good news? Gentle, low-impact exercise can help relieve pain, improve joint flexibility, and boost energy levels. The key is to find activities that are kind to your joints while still keeping you active.
Here are five joint-friendly exercises to help you move with confidence:
🧘♀️ Yoga – Stretch, Breathe, Relax
Yoga is a favourite among people with arthritis—and for good reason. It’s a holistic form of movement that combines gentle exercise, breathing techniques, and mindfulness.
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Chair yoga is especially ideal for beginners or those with limited mobility.
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It helps promote flexibility, reduce stiffness, and improve balance and posture.
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Most importantly, yoga allows you to move at your own pace, focusing on how your body feels.
💪 Pilates – Strengthen from the Inside Out
Pilates shares many benefits with yoga but has a stronger focus on core strength and postural alignment.
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It targets deep muscles that support your joints.
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Exercises are typically performed slowly and with control, either on a mat or using equipment.
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Regular practice can improve mobility, stability, and joint support.
Pilates is a smart choice if you’re looking to build strength without putting strain on your body.
☯️ Tai Chi – Gentle Movement for Body and Mind
Tai Chi is a form of martial arts based on slow, flowing movements and deep breathing.
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It’s often described as meditation in motion and is ideal for people with arthritis.
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Tai Chi can help improve balance, coordination, flexibility, and overall wellbeing.
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It also helps reduce joint tension and promotes relaxation and mindfulness.
Many communities offer beginner Tai Chi classes specifically for older adults or people with chronic conditions.
🏊 Swimming & Aqua Aerobics – Low-Impact Water Workouts
Water-based exercises are excellent for arthritis as water supports your body weight, reducing pressure on joints.
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Swimming (especially front crawl or backstroke) is gentle yet effective.
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Heated pools can further ease pain and stiffness.
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Aqua aerobics adds light resistance to your workout, helping to strengthen muscles without discomfort.
These exercises are especially helpful for people with rheumatoid arthritis or limited mobility.
🚴♀️ Cycling – Easy on the Knees, Great for the Heart
Research shows that low-intensity cycling can be particularly beneficial for people with osteoarthritis.
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Whether you prefer outdoor cycling on flat paths or using a stationary bike at the gym, cycling improves circulation, supports the joints, and helps maintain strength.
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Many gyms offer low-impact or mobility-friendly classes, especially for older adults or beginners.
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Some also feature Jacuzzis, saunas, or steam rooms, which can soothe aching joints and promote recovery.
A Few Quick Tips Before You Get Started
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Always consult your GP or physiotherapist before starting a new exercise routine—especially if you’ve recently had a flare-up or a change in your condition.
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Start slow and listen to your body—you should feel stretched, not strained.
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Stay hydrated, wear supportive footwear, and choose comfortable clothing.
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Most importantly—enjoy it! Movement should feel good and empower you, not be a chore.
Looking for Equipment to Help You Stay Active?
At Active Mobility, we offer a wide range of mobility aids, exercise-friendly chairs, and adjustable beds designed to support your health and independence. Whether you're looking to improve comfort or stay mobile, we're here to help.
