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. Chair yoga is especially ideal for beginners or those with limited mobility.
- Promotes flexibility and reduces stiffness
- Improves balance and posture
- 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. It targets deep muscles that support your joints, helping you move with control and stability.
- Improves mobility, strength, and stability
- Builds postural awareness without strain
- Ideal for beginners or anyone managing long-term pain
Tai Chi – Gentle Movement for Body and Mind
Tai Chi is a form of martial arts based on slow, flowing movements and deep breathing. Often called “meditation in motion,” it’s perfect for improving coordination, flexibility, and mental calmness.
- Reduces joint tension and improves balance
- Supports flexibility and circulation
- Encourages relaxation and mindfulness
Many communities offer beginner Tai Chi classes designed specifically for older adults or those living with chronic conditions.
Swimming & Aqua Aerobics – Low-Impact Water Workouts
Water-based exercises are excellent for arthritis because the water supports your body weight, reducing stress on joints. Swimming or aqua aerobics allows you to move freely and comfortably while gently strengthening muscles.
- Reduces pressure on joints
- Improves cardiovascular health and flexibility
- Heated pools can ease stiffness and discomfort
These activities are especially beneficial for people with rheumatoid arthritis or limited mobility.
Cycling – Easy on the Knees, Great for the Heart
Low-intensity cycling — whether on a stationary bike or outdoors — can be particularly beneficial for people with osteoarthritis. It improves circulation, strengthens the legs, and supports joint health without impact.
- Gentle movement that supports knee and hip joints
- Boosts stamina and cardiovascular health
- Ideal for beginners, with low-impact class options available
A Few Quick Tips Before You Get Started
- Consult your GP or physiotherapist before starting new exercises, especially after a flare-up.
- Start slowly — you should feel stretched, not strained.
- Stay hydrated, wear supportive footwear, and choose comfortable clothing.
- 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, supportive seating, and adjustable beds designed to enhance your comfort, posture, and independence. Whether you’re aiming to stay active, ease discomfort, or simply feel more supported at home, we’re here to help.
Book a free home assessment today to learn how we can help you move with confidence and comfort.
📞 Call us on 01789 339738
www.activemob.co.uk
Active Mobility, Unit 3 & 4, Avenue Fields Industrial Estate, off Ave Farm, Birmingham Rd, Stratford-upon-Avon, CV37 0HT
Updated November 2025
