The Ultimate Guide to Managing Arthritis Through Exercise!

The Ultimate Guide to Managing Arthritis Through Exercise!

Exercise helps a person to be fit. There is no doubt in the fact that people who are doing exercise regularly are away from all the diseases that can cost their life. Among all the conditions arthritis is something that has a major impact on people.

If we start exploring about the cases of Arthritis then people who do not perform exercise are more prone to it. There is a possibility that you might be dealing with Arthritis and the doctor may have recommended due to perform some exercises to get rid of it.

If you are someone who is dealing with the same don’t worry and keep on reading till the end because in this article, we will be exploring about the exercises that will be helpful for you to manage Arthritis easily. Let’s get started!

Exercises to Perform by People dealing with Arthritis:

Before starting any exercise program, it’s important for individuals with arthritis to consult with their healthcare provider or a physical therapist to ensure that the chosen exercises are safe and appropriate for their specific condition. The type and intensity of exercises may vary based on the severity and type of arthritis.

Here are some general exercises that are often recommended for people with arthritis:

Range of Motion Exercises:

    • Gently move each joint through its full range of motion to maintain flexibility.
    • Example: Wrist circles, ankle circles, shoulder circles.

Strengthening Exercises:

    • Focus on strengthening the muscles around the affected joints to provide better support.
    • Example: Leg lifts, wall squats, resistance band exercises.

Low-Impact Aerobic Exercises:

    • Engage in activities that promote cardiovascular health without putting excessive stress on the joints.
    • Example: Swimming, walking, stationary cycling.

Water Exercises:

    • Water provides buoyancy and reduces the impact on joints, making exercises more comfortable.
    • Example: Water aerobics, swimming, walking in a pool.

Tai Chi:

    • This gentle form of exercise combines flowing movements and deep breathing, promoting flexibility and balance.
    • Tai Chi is often recommended for arthritis sufferers.


    • Yoga can improve flexibility, balance, and strength.
    • Choose classes or poses that are gentle and modify positions as needed.


    • Cycling, particularly on a stationary bike, is a low-impact exercise that helps improve joint mobility and cardiovascular health.

Isometric Exercises:

    • These involve contracting muscles without joint movement, which can help build strength.
    • Example: Pressing the hands together, squeezing a ball.


    • Gentle stretching can help maintain or improve flexibility.
    • Focus on major muscle groups and hold stretches for at least 15-30 seconds.

Balance Exercises:

    • Improving balance can help prevent falls, which can be particularly important for individuals with arthritis.
    • Example: Standing on one leg, heel-to-toe walking.

Tips to Perform Exercise While Dealing with Arthritis:

Exercising with arthritis requires a thoughtful approach to ensure that you reap the benefits without exacerbating joint pain. Here are some tips to help you safely perform exercises while dealing with arthritis:

Consult with Your Healthcare Provider:

Before starting any exercise program, consult with your healthcare provider or a physical therapist. They can provide guidance on exercises that are safe and suitable for your specific condition.

Start Slowly:

Begin with low-impact exercises and start at a level that feels comfortable. Gradually increase the intensity and duration as your strength and endurance improve.

Warm-Up and Cool Down:

Always warm up your muscles before starting any exercise routine. Gentle stretches and range-of-motion exercises can help prepare your joints. Similarly, cool down with stretches to promote flexibility and reduce muscle stiffness.

Listen to Your Body:

Pay attention to your body’s signals. If you experience pain, stop or modify the exercise. Discomfort during an exercise is not uncommon, but if you have persistent pain, consult your healthcare provider.

Choose Joint-Friendly Activities:

Opt for exercises that are easy on the joints. Swimming, cycling, and walking are generally well-tolerated. Water exercises are particularly beneficial as they provide buoyancy and reduce impact.

Use Proper Technique:

Ensure you use proper form and technique during exercises to avoid unnecessary stress on the joints. If you’re unsure, consider working with a fitness professional or physical therapist.

Include Range-of-Motion Exercises:

Incorporate activities that focus on maintaining or improving joint flexibility. These can include gentle stretches and range-of-motion exercises for each affected joint.

Modify Exercises as Needed:

Be willing to modify exercises based on your comfort level. For example, if squats cause knee pain, try wall squats or use a chair for support.

Strength Training:

Include strength training exercises to build muscle around the affected joints, providing them with better support. Use lighter weights and higher repetitions initially.

Stay Hydrated:

Proper hydration is important for joint health. Drink water before, during, and after exercise to help maintain joint lubrication.

Reach Dr. Lalit Modi for Arthritis Treatment in Jaipur!

If you are someone dealing with Arthritis and have no clue about a doctor you can reach out don’t worry because Dr. Lalit Modi is there to help you out. He is one of the best Orthopedic surgeons in Jaipur you can consider for consultation and let him know about the problem you are going through. It is advisable to discuss with him about everything that you are facing and follow all the recommendations so that there will be no problem in getting recovered from it.

Also, during the course of treatment, we recommend you to go for follow up checkup because this will be helpful for him to change the treatment and come up with better recovery options to help you out.


How do I start exercising if I have arthritis?

Start with low-impact activities such as swimming, walking, or stationary cycling. Begin at a comfortable intensity and gradually increase as your strength and endurance improve. Consult with your healthcare provider or a physical therapist for personalized guidance.

Are there specific warm-up and cool-down routines I should follow?

Yes, warming up before exercise is crucial. Perform gentle stretches and range-of-motion exercises to prepare your joints. Afterward, cool down with additional stretches to maintain flexibility and reduce muscle stiffness.

Can I still do strength training with arthritis?

Yes, strength training is beneficial for arthritis. Use lighter weights with higher repetitions, and focus on exercises that target the muscles around your affected joints. Proper form is essential, and if in doubt, seek guidance from a fitness professional or physical therapist.

Should I push through pain during exercise?

No, you should not push through pain. While some discomfort may be normal, persistent pain is a signal to stop or modify the exercise. Listen to your body, and if pain persists, consult your healthcare provider to reassess your exercise routine.

What role does hydration play in managing arthritis during exercise?

Staying hydrated is important for joint health. Drink water before, during, and after exercise to help maintain joint lubrication. Proper hydration supports overall joint function and can contribute to a more comfortable exercise experience.