Quick answer: The right exercise for arthritis is one you can do safely, enjoy and keep up. Most people need a mix of strengthening for the muscles around painful joints, gentle aerobic activity such as walking, cycling or swimming, and movement or balance work. Choose by your most affected joint, current ability and goal, start small and build up.
"What exercise should I do?" is one of the most common questions people with arthritis ask. There is no single best exercise. The right choice depends on which joints are affected, how active you are now, what you want to be able to do, and what you enjoy. This page works like a simple exercise finder: answer five questions, then use the decision tables to pick a safe starting point. There is no app or login; everything you need is on this page, and you can print it. If you already know which joint and activity you want to work on, you can skip straight to the joint-specific guides linked at the end.
This is general guidance. If you have a physiotherapist, their advice comes first. If you have not exercised for a long time, have heart or lung problems, or have had recent surgery, check with your GP or physiotherapist before starting.
What the guidance recommends
NICE guideline NG226 recommends therapeutic exercise for everyone with osteoarthritis, tailored to the person and including local muscle strengthening and general aerobic fitness. NICE guideline NG100 says adults with rheumatoid arthritis should have access to specialist physiotherapy to improve fitness, encourage regular exercise and learn exercises for joint flexibility and muscle strength.
The UK Chief Medical Officers' guidelines, summarised by the NHS, advise adults to:
- be active every day, building up to at least 150 minutes of moderate activity a week (or 75 minutes of vigorous activity)
- do strengthening activities on at least 2 days a week
- for older adults, include activities that improve balance and flexibility on at least 2 days a week
- reduce long periods of sitting
These are targets to work towards, not a starting point. Any amount of activity is better than none.
Step 1: answer five questions
Write down your answers. They point you to the right rows in the tables below.
- Which joint bothers you most? Knee, hip, back, hands and wrists, shoulder, foot and ankle, or several joints.
- How much can you do now?
- Level A: walking is limited to a few minutes, getting up from a chair is hard, or you mainly sit.
- Level B: you can walk for 10 to 20 minutes and manage stairs, with some pain.
- Level C: you are fairly active and want to do more, or return to sport or the gym.
- What is your main goal? Less pain and stiffness, easier daily tasks, steadier balance, weight loss, more energy, or keeping up a hobby.
- Is your arthritis settled or flaring? A flare means joints are hotter, more swollen or more painful than usual for several days.
- What do you enjoy, and what is realistic? At home or out, alone or with others, in water or on land, cost and travel.
Step 2: choose by joint
| Most affected joint | Strength focus | Good aerobic choices | Go easy on |
|---|---|---|---|
| Knee | Thigh (quadriceps), hip and calf: sit-to-stands, straight-leg raises, step-ups | Walking, cycling, swimming, water exercise | Deep squats and kneeling, if painful; very hilly walks at first |
| Hip | Buttock and thigh: bridges, side leg lifts, sit-to-stands | Walking, cycling, water exercise | Positions advised against after hip replacement; long uphill walks at first |
| Back | Core and buttock: bridges, gentle back extensions, sit-to-stands | Walking, swimming, cycling | Heavy lifting with a rounded back, sudden twisting |
| Hands and wrists | Grip and thumb: gentle squeezes, thumb lifts, finger spreads | Walking, cycling (padded grips), water exercise | Tight pinching, weight through bent wrists |
| Shoulder | Rotator cuff and shoulder blade: band rotations, rows, isometric holds | Walking, cycling, gentle swimming | Heavy overhead lifting, behind-the-neck movements |
| Foot and ankle | Calf and foot: heel raises, towel scrunches, band ankle work | Cycling, swimming, water exercise, walking in supportive shoes | Running and jumping on hard ground at first |
| Several joints | Whole-body circuits with light loads, seated if needed | Water exercise, walking, tai chi, chair-based classes | Activities that load one painful joint repeatedly |
Our detailed guides cover each joint: knee, hip, hands, shoulder and foot and ankle, all linked at the end of this page and in the exercise hub.
Step 3: choose by ability level
| Level | Start with | Typical first week | Next step |
|---|---|---|---|
| A: limited | Chair-based exercises, sit-to-stands with hands, seated marching, gentle range-of-movement exercises | 5–10 minutes, once or twice a day | Short walks indoors, then outdoors; standing exercises holding a worktop |
| B: moderate | Home strength routine for your main joint, plus walking, cycling or swimming | Strength 2–3 days; aerobic 10–20 minutes on other days | More repetitions, longer walks, a class |
| C: active | Gym or band-based strength training, longer aerobic sessions, balance challenges | Strength 2–3 days; aerobic 150 minutes over the week | Heavier resistance, new activities, sport |
Step 4: choose by goal
| Your goal | Best types of exercise | Example |
|---|---|---|
| Less pain and stiffness | Strengthening plus daily gentle movement | Your joint's home routine 3 times a week and a short daily mobility routine |
| Easier daily tasks | Practise the task itself, built up gradually | Sit-to-stands for chairs, step-ups for stairs, grip work for jars |
| Steadier balance, fewer falls | Balance and leg strength, tai chi | Heel-to-toe standing, single-leg balance holding on, a tai chi class |
| Weight loss | Low-impact aerobic activity plus strength, alongside diet changes | Daily brisk walks or cycling, strength twice a week |
| More energy | Regular gentle aerobic activity, paced | Short walks most days, gradually longer |
| Confidence and company | Group classes | Water exercise, tai chi, walking groups, chair-based classes |
Step 5: settled or flaring?
| Situation | What to do |
|---|---|
| Settled | Follow your chosen plan and build up gradually |
| Mild flare | Keep moving with smaller, gentler versions; reduce strength work on the flaring joint |
| Bad flare (hot, swollen joints) | Gentle range-of-movement only for the affected joints; keep other parts of the body moving; restart gradually |
| Joint suddenly hot and red with fever | Do not exercise it; get urgent medical advice (see below) |
Popular activities compared
| Activity | Joint load | Strength | Fitness | Balance | Notes |
|---|---|---|---|---|---|
| Walking | Moderate | Some | Good | Some | Free, flexible; supportive shoes help |
| Cycling (incl. static bike) | Low | Some | Good | Low | Good for knees; raise the seat if bending hurts |
| Swimming and water exercise | Very low | Some | Good | Some | Warm pools are comfortable; see our water exercise guide |
| Strength training | Adjustable | Very good | Some | Some | Bands, body weight or gym machines |
| Tai chi | Low | Some | Some | Very good | Slow and gentle; seated versions available |
| Yoga and Pilates | Low to moderate | Some | Low | Good | Choose beginner or gentle classes; tell the teacher about your arthritis |
| Running | High | Some | Very good | Some | Possible for some people with arthritis; build up slowly |
Two worked examples
Imagine someone with knee osteoarthritis who can walk for about 15 minutes (level B), wants to manage the stairs at home more easily, and enjoys being outdoors. Using the tables: the knee row suggests sit-to-stands, straight-leg raises and step-ups for strength, with walking or cycling for fitness. The goal table suggests practising step-ups as the "task" exercise. A realistic first fortnight could be the knee home routine on Monday, Wednesday and Friday, a 15-minute walk on the other days, and step-ups on the bottom stair with a banister, building from 5 to 10 each leg. After two weeks, they would review how the knee settles and add a few minutes to each walk.
Now imagine someone with rheumatoid arthritis affecting the hands, wrists and feet, who tires easily and mostly sits (level A), and whose goal is more energy and confidence. The "several joints" row points to whole-body, low-load options such as water exercise, chair-based classes and tai chi. The ability table suggests starting with 5 to 10 minutes of seated exercises once or twice a day. A realistic start might be a short seated routine each morning, gentle hand exercises after a warm wash, and a weekly warm-water class. On flare days they would keep to gentle range-of-movement only, then build back up. Their rheumatology team could also refer them to specialist physiotherapy.
Fill in your own plan
Use your answers and the tables to fill in this simple plan. Print it or copy it into a notebook.
| Part of my plan | My choice | How often | How long |
|---|---|---|---|
| Strength exercises (for my main joint) | 2–3 days a week | ||
| Aerobic activity | Most days | ||
| Movement or balance | Daily or 2+ days a week | ||
| My "task" exercise | |||
| What I will do on a flare day | |||
| Date I will review my plan | Usually after 2 to 4 weeks |
Common barriers and practical fixes
| Barrier | Try this |
|---|---|
| "It hurts when I start" | Warm up for a few minutes, use warmth beforehand, and start with smaller movements. Many people find pain eases once they get going. |
| "I am too tired" | Do a shorter version at your best time of day. Gentle activity often improves energy over a few weeks. |
| "I have no time" | Split activity into 10-minute chunks, or link exercises to daily routines, such as sit-to-stands during adverts. |
| "I worry about damaging my joints" | Exercise built up gradually is safe for arthritis and is recommended by NICE. Use the pain guide to stay within your limits. |
| "Classes and gyms cost too much" | Walking and home routines are free. Many councils offer reduced-price leisure memberships, and some areas have free or low-cost community classes. |
| "I lose motivation" | Exercise with a friend, join a group, keep a simple tick chart, and set a small goal linked to something you want to do. |
Finding support in the UK
In many areas you can refer yourself to NHS physiotherapy for a personalised programme. Ask your GP practice about exercise referral schemes, which offer supervised sessions at local leisure centres, and about group programmes for knee and hip pain such as ESCAPE-pain. Local councils, leisure centres and charities often run walking groups, water exercise, tai chi and chair-based classes for people with long-term conditions.
Five rules that apply to every exercise
- Start low, go slow. Begin with less than you think you can do and build up over weeks.
- Use a pain guide. Mild discomfort that settles within about 2 hours, or by the next day, is acceptable. If it does not, do less next time.
- Mix it up. Combine strength, aerobic and movement or balance work across the week.
- Be consistent. Most benefits take 6 to 12 weeks of regular exercise to show.
- Make it enjoyable. The best exercise is the one you will keep doing.
When to get medical help
Stop exercising and seek advice if you get sharp pain, a joint that locks or gives way, or new swelling.
- Call 999 for chest pain, severe breathlessness, or feeling faint or dizzy during exercise that does not settle with rest.
- Call NHS 111 or go to A&E if a joint suddenly becomes hot, red, swollen and very painful, especially with a high temperature or feeling unwell.
- See your GP or a physiotherapist if you are not sure where to start, have several conditions, keep having flares when you exercise, or are not improving after 6 to 12 weeks. In many areas you can refer yourself to NHS physiotherapy.
What is the best exercise for arthritis?
There is no single best exercise. Most people benefit from a combination of strengthening the muscles around affected joints, low-impact aerobic activity such as walking, cycling or swimming, and gentle movement or balance work. Choose activities that suit your joints and that you enjoy.
Which exercises should I avoid with arthritis?
Avoid anything that causes sharp pain or makes a joint swell, and be cautious with high-impact or heavy activities on a painful joint at first. Very few exercises are off-limits for everyone; it depends on your joints and fitness. After joint replacement, follow your surgical team's advice.
Is walking or swimming better for arthritis?
Both are good. Walking is free, easy to fit into the day and helps bone health. Swimming and water exercise put much less load on the joints, which can help if walking is painful or you have arthritis in several joints. Many people do both.
How much exercise should I do with arthritis?
Work towards the UK guidelines of 150 minutes of moderate activity a week plus strengthening on 2 days, but start with what you can manage, even 5 to 10 minutes, and build up gradually.
Can I exercise with rheumatoid arthritis?
Yes. Regular exercise is recommended for rheumatoid arthritis. When your arthritis is flaring, keep to gentle movement; when it is settled, build up strength and fitness. Ask your rheumatology team about specialist physiotherapy.
Do I need to see a physio before I start?
Not usually for gentle exercise if your arthritis is stable. See a GP or physiotherapist first if you have had recent surgery, a recent fall or injury, heart or lung problems, or you are unsure what is safe.
Sources and further reading
- NICE NG226: Osteoarthritis in over 16s
- NICE NG100: Rheumatoid arthritis in adults
- NHS: Physical activity guidelines for adults aged 19 to 64
- NHS: Physical activity guidelines for older adults
- UK Chief Medical Officers' Physical Activity Guidelines (2019)
- Arthritis UK: Exercising with arthritis
Educational information for people in the United Kingdom — not a diagnosis or personal medical advice. Charity no. 1218461. Pending clinical review. Everyone's situation is different, so always follow the advice of your own GP, pharmacist or rheumatology team. If you feel very unwell, call 999 or go to A&E. For urgent advice, contact NHS 111.
Continue with related help
- Exercise hub — every exercise by joint
- Knee exercises — 8-move routine
- Hip exercises — 8-move routine
- Hand exercises — fingers, thumbs and wrists
- Foot and ankle exercises — 10 gentle moves
- Shoulder exercises — safe home programme