Arthritis is a general term for conditions that affect the joints, tissues around joints, and other connective tissues. There are more than 100 types of arthritis. The causes of some forms of arthritis are unknown.

Scientific studies have shown that physical activity can reduce pain and improve function, mood, and quality of life for adults with arthritis. Physical activity can also help manage other chronic conditions that are common among adults with arthritis, such as diabetes, heart disease, and obesity.

Physical activity appropriate for people with arthritis

  • Low-impact aerobic activities including brisk walking, cycling, swimming, water aerobics, gardening, group exercise classes, and dancing.
  • Muscle-strengthening exercises including calisthenics, weight training, and working with resistance bands. These can be done at home, in an exercise class, or at a fitness center.
  • Balance exercises including walking backwards, standing on one foot, and tai chi. If you are at risk of falling, balance exercises are included in many group exercise programs.
Senior couple walking in a park
Risk Factors

Some behaviors and characteristics can increase your chances of developing arthritis, including:

  • Smoking
  • Being overweight or obese
  • Joint injuries—like from sports, falls, and accidents
  • Work-related activities that lead to joint injury, such as bending, squatting, and other repetitive motions

Older adults

Men and women

Some types of arthritis may be more likely to affect men, while other types may be more likely to affect women.

  • Women are more likely to develop osteoarthritis, rheumatoid arthritis, and fibromyalgia than men
  • Men are more likely to develop gout than women

Arthritis can happen at any age, but your risk of getting arthritis increases as you get older mostly due to:

  • Swelling (inflammation) may affect your body and joints
  • Loss of muscle, which is needed for stable joints – having low muscle mass can increase your risk of falls and joint injuries

People with a family history of arthritis

You may be more likely to develop certain types of arthritis if you have a family history or family member with arthritis, such as:

  • Rheumatoid arthritis
  • Lupus
  • Arthritis in the spine called ankylosing spondylitis

Infections

Some infections cause joints to swell, become red, or feel warm—all of which can increase the risk of arthritis, such as:

  • Lyme disease
  • Staphylococcus infection
  • Gonorrhea

Physical Activity and Arthritis

Stay Active

Stay as active as your health allows, and change your activity level depending on your arthritis symptoms. Any physical activity is better than none.

Persons with arthritis need:

  • 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity per week OR 1 hour 15 minutes (75 minutes) of vigorous-intensity aerobic activity per week OR an equivalent combination of moderate and vigorous activity
  • Muscle strengthening exercises on 2 or more days per week
  • Balance exercises on 3 days per week if at risk of falling

Aerobic activity is any activity that makes your heart beat faster and breathe a little harder than when you are sitting, standing, or lying. Muscle strengthening activities should work all the major muscle groups (e.g., legs, hips, back, chest, abdomen, shoulders, and arms) of the body.

Tips for S.M.A.R.T. physical activity

Start low, and go slow. People with arthritis may take more time for their body to adjust to a new level of activity. Inactive people should start with a small amount of activity, for example, 3–5 minutes, 2 times a day. Adding activity in small amounts and allowing enough time for your body to adjust to the new level before adding more activity is usually safe.

Modify activity when arthritis symptoms increase, try to stay active. Arthritis symptoms come and go. Most people completely stop activity when their symptoms increase. It is better to first modify your activity by decreasing the frequency, duration, or intensity, or changing the type of activity to stay as active as possible without making your symptoms worse.

Activities should be “joint friendly.” Unsure of what types of activity are best for people with arthritis? A general rule is to choose activities that are easy on the joints like walking, bicycling, water aerobics, or dancing. These activities have a low risk of injury and do not twist or “pound” the joints too much.

Recognize safe places and ways to be active. Safety is important for starting and maintaining an activity plan. For inactive adults with arthritis or those who do not have confidence in planning their own physical activity, an exercise class designed just for people with arthritis may be a good option. For those who plan and direct their own activity, finding safe places to be active is important. For example, while walking in your neighborhood or at a local park, make sure the sidewalks or pathways are level and free of obstructions, are well-lighted, and are separated from heavy traffic.

Talk to a health professional or certified exercise specialist. People with arthritis should be under the care of a health care professional. Many health professionals are a good source of information on what types and amounts of activity are appropriate for people with chronic conditions and disabilities.

If you experience pain when EXERCISING

Talk to your Health Care Provider If You Experience

  • Pain is sharp, stabbing, and constant
  • Pain that causes you to limp
  • Pain that lasts more than 2 hours after exercise or gets worse at night
  • Pain is not relieved by rest, medication, or hot/cold packs
  • Large increases in swelling or your joints feel “hot” or are red

Some soreness or aching in joints and surrounding muscles during and after exercise is normal for people with arthritis. This is especially true in the first 4-6 weeks of starting an exercise program. However, most people with arthritis find if they stick with exercise they will have significant long-term pain relief. Here are some tips to help you manage pain during and after exercise:

  • Modify your exercise program by reducing the frequency (days per week) or duration (amount of time each session) until pain improves.
  • Changing the type of exercise to reduce impact on the joints – for example switch from walking to water aerobics.
  • Do proper warm-up and cool-down before and after exercise.
  • Exercise at a comfortable pace – you should be able to carry on a conversation while exercising.
  • Make sure you have good fitting, comfortable shoes.