Exercise in Osteoarthritis
How Exercise Transforms Lives with Osteoarthritis: The Power of Movement
Living with osteoarthritis (OA) can be painful and limiting. The idea of exercising might feel overwhelming or even impossible. But here's the truth: movement is one of the best things you can do for osteoarthritis.
Even small amounts of physical activity can reduce pain, improve movement, and protect your joints. This post explains why exercise matters and how you can get started—no matter your current ability.
Why Exercise Helps Osteoarthritis
Doctors and scientists agree: exercise is a key part of managing osteoarthritis. In fact, regular movement is one of the most effective treatments for OA pain and stiffness.
Research shows that:
Exercise can reduce pain and improve function by up to 40% in people with knee and hip OA [1].
It can delay or prevent disability by helping you stay strong and flexible [2].
Physical activity boosts blood flow, strengthens muscles, and helps your joints move more easily.
Exercise is also good for your whole body. It lowers your risk for:
These conditions are common in people with osteoarthritis, so managing them is important [3].
Mental Health Benefits Too
Osteoarthritis isn’t just physical—it affects your emotions too.
People with OA are more likely to experience:
Exercise can help. It releases feel-good chemicals like endorphins and reduces stress. It can also help you feel more in control of your health [4].
What Kind of Exercise Works Best?
You don’t have to run or lift heavy weights to feel better. In fact, low-impact exercises are often best for people with arthritis.
Try:
Walking
Swimming or water aerobics
Cycling (indoor or outdoor)
Tai Chi or yoga
Gardening
Chair exercises or stretching routines
Even short daily walks make a difference. One study found that walking at least 6,000 steps per day may help prevent disability in people with knee OA [5].
If 6,000 steps feels like too much, start small. Just 1 hour of movement per week—that’s under 10 minutes a day—can reduce your risk of losing physical function [6].
Start Slow, Stay Consistent
The general goal is 150 minutes of moderate activity per week. But that’s not where most people start.
If you're new to exercise:
Begin with 5–10 minutes a day
Use a timer to walk or stretch
Increase slowly each week
Choose activities you enjoy
Consistency matters more than intensity.
Programs to Help You Begin
You don’t have to do it alone. There are programs made just for people with arthritis:
✅ Walk With Ease – A 6-week walking program by the Arthritis Foundation
✅ My Knee Exercise – A free app that guides you through safe exercises for knee OA
✅ Tai Chi for Arthritis – A gentle program designed to improve balance and strength
Many of these are available online or in your local community. Ask your healthcare provider or check with your local senior or community center.
Set Goals That Work for You
Set goals using the SMART method:
Specific: Walk 10 minutes a day
Measurable: Track your steps or time
Achievable: Start with what you can do
Realistic: Don’t overdo it
Time-bound: Try for 5 days this week
Write down your goals. Celebrate your progress—every step counts.
Talk to Your Doctor First
Before starting any new exercise program, talk to your doctor or physical therapist. They can help you:
Find safe activities
Set goals
Avoid injury
If pain increases, pause and adjust. Movement should help you feel better—not worse.
Conclusion: Keep Moving Forward
Osteoarthritis may slow you down, but it doesn’t have to stop you.
Exercise is a powerful tool. It can reduce pain, improve how you move, and protect your health. With the right plan, support, and mindset, you can feel better and live better.
You don’t need to do everything at once. Just take the first step—literally.
Let’s move toward a healthier life, one step at a time.
References
Fransen, M., et al. (2015). Exercise for osteoarthritis of the knee: a Cochrane review. British Journal of Sports Medicine.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6011022/Centers for Disease Control and Prevention. Physical Activity for Arthritis.
https://www.cdc.gov/arthritis/interventions/physical-activity.htmlNational Institute of Arthritis and Musculoskeletal and Skin Diseases. Osteoarthritis.
https://www.niams.nih.gov/health-topics/osteoarthritisStubbs, B., et al. (2017). Exercise improves mental health in people with arthritis. American Journal of Preventive Medicine.
https://pubmed.ncbi.nlm.nih.gov/31318741/White, D. K., et al. (2014). Walking to prevent disability in knee osteoarthritis: minimum steps per day. Arthritis Care & Research.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4122050/Dunlop, D. D., et al. (2014). Physical activity minimum threshold for disability prevention in adults with lower extremity joint symptoms. Arthritis Care & Research.
https://www.rheumatology.org/About-Us/Newsroom/Press-Releases/ID/1051
