Quick answer: Walking is safe and helpful for most people with arthritis. It strengthens muscles, keeps joints moving, and helps weight, heart health, sleep and mood. Start with short walks at a comfortable pace, build up gradually, and use the 24-hour rule: some discomfort is fine if it settles by the next day. Supportive shoes, a walking pole and flat routes can make it easier.
Why walking is good for arthritis
Many people worry that walking will wear their joints out faster. For most people with arthritis, the opposite is true. Joint cartilage relies on movement and gentle loading to stay healthy, and the muscles around the knees and hips act like shock absorbers. Regular walking can reduce pain and stiffness, improve balance, help with weight, lower blood pressure and lift mood. It is also sociable, free and can be fitted into daily life.
NICE recommends exercise as a core treatment for osteoarthritis, and regular activity is recommended for people with inflammatory arthritis too. Walking is one of the easiest ways to start. If you take DMARDs, our guide to walking 30 minutes a day on DMARDs offers a structured plan.
Getting started
- Start where you are. If five minutes is comfortable, start with five minutes. Short, regular walks are better than one long walk that leaves you sore for days.
- Walk at a pace that feels moderate. You should be able to talk but not sing. Over time, you can include some brisker spells.
- Warm up gently. Start slowly for the first few minutes, and try a few gentle knee bends and ankle circles before you set off.
- Pick flat, even routes at first. Parks, canal towpaths and promenades are ideal. Hills and uneven ground can come later.
- Choose the best time of day for you. Many people with inflammatory arthritis find late morning easier, once stiffness has eased.
A simple way to build up
Increase one thing at a time: how often, how long, or how brisk. A common approach is to add a few minutes to your walks each week, as long as your joints are coping. For example, you might walk for 10 minutes on most days for a week or two, then move up to 12 to 15 minutes. UK physical activity guidelines suggest adults build up towards at least 150 minutes of moderate activity each week, which could be 30 minutes on five days. You do not need to reach this quickly, and every bit counts.
The 24-hour rule: how much pain is okay?
It is normal to feel some discomfort in your joints while walking, especially at first. A useful guide used by physiotherapists is:
- Mild to moderate discomfort during a walk is generally fine.
- Pain should settle back to your usual level within about 24 hours.
- If pain is much worse the next day, or joints are more swollen, do a little less next time rather than stopping altogether.
- Sharp, severe pain, a joint giving way or new swelling are reasons to stop and seek advice.
Shoes, poles and other aids
- Shoes: choose cushioned, supportive shoes with a good grip and enough room for your toes. Trainers or walking shoes are ideal. Replace them when the cushioning wears down.
- Insoles: off-the-shelf insoles can help some people. A podiatrist can advise if you have foot pain. See our guide to heel pain.
- A walking stick or pole: using a stick in the hand opposite a painful knee or hip takes load off the joint. Make sure it is the right height.
- Nordic walking poles: using two poles spreads effort across the upper body and can improve stability and confidence. Local groups and instructors can teach the technique.
- A knee support: some people feel more confident with a sleeve or support. See our knee support guide.
Walking on bad days and during flares
On a bad day, you do not have to stop moving completely. Try a shorter, slower walk, or a few short walks around the house or garden. During a flare of inflammatory arthritis, rest hot, swollen joints, but keep other parts of the body moving gently. Return to your usual walks gradually as the flare settles. Our guide to exercising through a flare has more.
Staying motivated
- Walk with a friend, family member or dog.
- Join a group. Local health walks, walking football and Nordic walking groups welcome beginners. Ask at your library or GP practice, or look for a social prescriber.
- Use a step counter or app to track progress, but focus on minutes and how you feel rather than chasing big step numbers.
- Vary your routes and set small goals, such as walking to a local café or completing a favourite loop.
- Keep a simple diary of walks and symptoms to see how your fitness improves.
Adding strength for better walks
Walking works even better when combined with strength exercises for the thighs, hips and calves. Sit-to-stands from a chair, step-ups and heel raises are simple to start with. Stronger muscles support joints and make walking more comfortable. See our knee exercises and resistance training guide.
When to get advice
Speak to your GP, physiotherapist or rheumatology team if pain stops you walking, gets steadily worse over weeks, or if a joint keeps giving way. Many areas allow self-referral to NHS physiotherapy. Seek urgent help if a joint becomes hot, red and swollen with a fever, or if you have chest pain or unusual breathlessness when walking.
Walking safely through the seasons
Cold, damp weather can make joints feel stiffer, and icy paths raise the risk of falls. In winter, warm up indoors first, wear layers and gloves, choose gritted or well-lit routes, and consider shoe grips for ice. In hot weather, walk earlier or later in the day, carry water and wear a hat. Indoor options, such as walking around a shopping centre or using a treadmill, are useful back-ups. See our guide to arthritis in cold weather.
Frequently asked questions
Is walking bad for knee arthritis?
No. For most people, regular walking helps knee arthritis by strengthening muscles and keeping the joint moving. Build up gradually and use the 24-hour rule to guide how much you do.
How far should I walk with arthritis?
There is no single right distance. Start with what is comfortable and build up gradually towards around 150 minutes of activity a week if you can.
Should I walk if my joints hurt?
Mild to moderate discomfort is usually fine if it settles within 24 hours. If a joint is hot and swollen, rest it and seek advice if it does not settle.
Do walking poles help arthritis?
Many people find a stick or Nordic walking poles reduce load on painful knees and hips and improve confidence and balance.
What shoes are best for walking with arthritis?
Cushioned, supportive shoes with a good grip and a roomy toe box. A podiatrist can advise if you have foot problems.
Sources and further reading
- NHS: Walking for health
- NHS: Physical activity guidelines for adults
- NICE NG226: Osteoarthritis in over 16s
This guide is for general education and is not a substitute for personal medical advice. 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.