Quick answer: To start walking with arthritis, find the time you can walk comfortably, even 5 minutes, then walk that most days and add a minute or two each week. Use the 24-hour rule: if pain settles by the next day, carry on. Supportive shoes, flat routes, poles or a stick help. Aim to build towards 150 minutes a week.
Walking is one of the simplest, cheapest and most useful things you can do for arthritis. It needs no special equipment, you can start from your front door, and you can adjust it to suit good and bad days. This guide is a beginner's programme: it shows you how to find your starting point, gives you an 8-week plan to build up safely, and explains how to deal with pain, flares and bad weather along the way.
Why walking is good for arthritis
- It keeps joints moving. Regular movement helps reduce stiffness and keeps joints nourished.
- It strengthens muscles in the legs and hips that support the knees, hips, ankles and back.
- It builds fitness. NICE guideline NG226 recommends general aerobic fitness training, alongside strengthening, as part of exercise for osteoarthritis. Walking is the easiest way for most people to do this.
- It helps with weight, which reduces load on weight-bearing joints.
- It helps bones, heart, mood and sleep. The NHS says brisk walking counts towards your weekly activity target and benefits heart and lung health.
Walking is not bad for arthritic joints when it is built up gradually. Most people find that the right amount of regular walking reduces pain over time.
Before you start
Most people with arthritis can start walking without seeing a doctor. Speak to your GP or physiotherapist first if you have chest pain, breathlessness or dizziness with activity, have had a recent fall or injury, recent surgery, or a joint that is suddenly hot and swollen.
Find your starting point
On a normal day, walk at a comfortable pace on a flat route until you start to feel your usual pain increase or you feel tired, and note the time. Your starting walk is a little less than this, around two-thirds to three-quarters of that time. For some people this is 3 minutes; for others it is 20. Both are fine starting points. If you use a walking frame or a wheelchair for longer distances, you can still use this plan for the walking you do indoors or with your frame.
The 24-hour rule: how much pain is okay?
Some discomfort during and after walking is normal when you start, and is not a sign of damage. Use this simple guide:
| How you feel | What it means | What to do next time |
|---|---|---|
| Pain settles within an hour or two, back to normal by the next day | The right amount | Keep going, and build up as planned |
| Pain or stiffness is still worse the next morning but settles during the day | A little too much | Repeat the same amount, do not add more yet |
| Pain is worse for more than 24 hours, or the joint swells | Too much | Drop back to the previous week's amount |
| Sharp pain, the joint gives way or locks | Stop | Rest, and get advice if it continues |
The 8-week beginner walking programme
Walk on at least 5 days a week. "Base" is your starting walk time. If you can only walk a few minutes at a time, do two or three short walks a day rather than one longer one.
| Week | Each walk | Walks per week | Pace |
|---|---|---|---|
| 1 | Base time | 5 | Comfortable, flat route |
| 2 | Base + 1–2 minutes | 5 | Comfortable |
| 3 | Base + 2–4 minutes | 5 | Comfortable |
| 4 | Same as week 3 (consolidation week) | 5–6 | Comfortable; try 1–2 minutes a little brisker |
| 5 | Week 3 + 2–3 minutes | 5–6 | Add a few brisker spells |
| 6 | Week 5 + 2–3 minutes | 5–6 | Brisk for about a third of the walk |
| 7 | Week 6 + 2–3 minutes | 5–6 | Try a gentle slope or varied surface |
| 8 | Same as week 7, then review | 5–7 | Brisk for half the walk if comfortable |
Move on to the next week only if the 24-hour rule says you are ready. It is fine to repeat a week, or to take 12 weeks rather than 8.
Example: starting at 6 minutes
Week 1: 6 minutes, 5 days. Week 2: 8 minutes. Week 3: 10 minutes. Week 4: 10 minutes again. Week 5: 12 to 13 minutes. Week 6: 15 minutes. Week 7: 17 to 18 minutes. Week 8: 18 minutes, with some brisk spells. That adds up to around 90 minutes a week, a big step towards the target.
After week 8: keep going
At the end of the programme, look back at your log. If walks feel comfortable and your joints settle by the next day, keep adding a couple of minutes a week until you reach around 30 minutes on most days, or the total that suits you. You can also:
- add one longer, slower walk at the weekend
- include gentle hills or a mix of surfaces
- join a walking group or a Nordic walking class
- combine walking with a weekly swim, cycle or strength session
If progress has stalled, repeat weeks 6 to 8 rather than starting again. Long-term, what matters most is walking regularly, not walking far.
Where you are heading
The UK Chief Medical Officers recommend that adults build up to at least 150 minutes of moderate-intensity activity a week, such as brisk walking, plus muscle-strengthening activities on at least 2 days. Older adults should also include activities to improve balance and flexibility. These are long-term goals. Any increase from where you are now is worthwhile.
What does "brisk" mean?
The NHS describes brisk walking as walking fast enough to raise your heart rate and make you breathe faster, while still being able to talk but not sing. With arthritis, "brisk" may be slower than for others, and that is fine.
Tips for your main joint
| Joint | Helpful tips |
|---|---|
| Knee | Shorter steps, flat routes at first, and poles or a stick for hills. Downhill is often harder than uphill, so take it slowly. Strengthen the thigh muscles with sit-to-stands. |
| Hip | A stick in the opposite hand can reduce limping. Avoid very long strides. Gentle hip stretches after walking help stiffness. |
| Foot and ankle | Cushioned, rocker-soled or stiffer-soled shoes reduce bending at painful joints. Choose smooth surfaces and avoid cobbles at first. |
| Back | Stand tall and keep walks regular; many people with back pain find walking eases stiffness. Break up long walks with short standing rests. |
| Several joints | Use shorter, more frequent walks, consider poles, and try water walking in a pool on bad days. |
Try interval walking
Once you can walk for 15 to 20 minutes comfortably, alternating easy and brisker walking can build fitness without much extra time. For example, walk at your easy pace for 3 minutes, then a little faster for 1 minute, and repeat. Keep the brisk spells at a level where you could still talk. If your joints complain the next day, go back to steady walking for a week.
Walking technique
- Stand tall, look ahead rather than down, and let your arms swing naturally.
- Take comfortable, even steps; shorter steps are often easier on painful knees and hips.
- Land gently on your heel and roll through to your toes.
- Warm up with 2 to 3 minutes of slow walking, and finish with a slower few minutes and gentle calf stretches.
Shoes, poles and other aids
- Shoes: choose cushioned, supportive shoes with a thick, flexible sole and enough room for your toes. Our guide to the best walking shoes for arthritis explains what to look for.
- Walking poles: Nordic-style poles can take some load off the knees and hips and help balance. Ask for a quick lesson on technique.
- Walking stick: hold it in the hand opposite the painful leg. A physiotherapist can check the height.
- Insoles and knee supports: some people find these helpful, but they are not needed by everyone.
- Bring: water, a phone, and layers in cold weather.
Choosing routes
- Start on flat, even paths such as parks, pavements or seafronts.
- Plan routes with benches or places to rest, and loops that keep you near home.
- Indoors options when the weather is poor: shopping centres, large supermarkets, or walking around your home or garden.
- Add hills and uneven ground gradually once flat walks are comfortable.
Bad days and flares
On a bad day, do not stop altogether unless a joint is hot and very swollen. Instead:
- halve the time, or split it into two or three short walks
- walk indoors or on the flattest route you have
- use your stick or poles
- add gentle seated exercises for the rest of the day
During a flare, rest the flaring joint more, keep gently moving the rest of your body, and return to walking with shorter walks, building back up over a week or two. Pacing helps prevent the boom-and-bust pattern of doing too much on good days.
Add strength and alternatives
Strong legs make walking easier and less painful. Add simple strength exercises such as sit-to-stands, step-ups and heel raises 2 or 3 times a week. Find joint-specific routines in our exercise hub. If walking is too painful, cycling (including on a static bike) and swimming or water exercise are good ways to build fitness with less load; see our swimming exercises for hip osteoarthritis.
Staying motivated
- Walk with a friend, family member or dog, or join a group. Free, led health walks for beginners run in many areas, for example through Ramblers Wellbeing Walks in England and Paths for All in Scotland.
- Keep a simple record: days walked, minutes and how you felt the next day.
- Use a step counter or phone to see progress, but focus on minutes and how you feel rather than a fixed step number.
- Set small goals linked to what matters to you, such as walking to the shops or round the park with grandchildren.
- Vary your routes to keep it interesting.
Printable walking log
Copy or print this table to track your first few weeks. The "next day" column is the most important: it tells you whether you are ready to build up.
| Date | Minutes | Route | Pain during (0–10) | Next day: better, same or worse? |
|---|---|---|---|---|
Walking safely through the seasons
- Winter: wear warm layers and shoes with good grip; walk in daylight; avoid icy paths and walk indoors if needed.
- Summer: walk earlier or later in the day, drink water and wear sun protection.
- Wet weather: take care on wet leaves and smooth surfaces.
When to get advice
- Call 999 if you have chest pain, severe breathlessness or feel faint while walking and it 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 after a fall if you cannot put weight on your leg.
- Get urgent advice if your calf becomes painful, swollen and warm.
- See your GP or a physiotherapist if pain keeps you from walking more than a few minutes, you are limping more, a joint gives way, or you are not improving after 8 to 12 weeks. In many areas you can refer yourself to NHS physiotherapy.
Is walking bad for knee arthritis?
No. For most people with knee osteoarthritis, regular walking built up gradually helps reduce pain and improve function. Use the 24-hour rule to find the right amount, wear supportive shoes and start on flat ground.
How far should I walk with arthritis?
There is no fixed distance. Start with the time you can walk comfortably, even 5 minutes, and add a minute or two each week. Over time, aim towards 150 minutes of moderate activity a week, which could be 30 minutes on 5 days, or shorter walks more often.
Should I walk if my joints hurt?
Mild pain that settles within a day is usually fine, and many people find walking eases stiffness. If a joint is hot and very swollen, rest it and use gentle movement instead. Sharp pain or a joint giving way means stop and get advice.
Do walking poles help arthritis?
They can. Poles share some of the load with your arms, improve balance and may make longer walks more comfortable for people with knee or hip arthritis. Learn the right technique and adjust the height to suit you.
What shoes are best for walking with arthritis?
Cushioned, supportive shoes with a thick, flexible sole, a firm heel and enough room for your toes. Lace-up or strap fastenings hold the foot securely. Replace walking shoes when the cushioning wears down.
How many steps a day should I aim for?
There is no single number for everyone. It is more useful to track minutes and build up gradually from your starting point. If you like counting steps, note your average for a week and aim to add a few hundred steps a day each week.
Sources and further reading
- NHS: Walking for health
- NHS: Physical activity guidelines for adults aged 19 to 64
- NHS: Physical activity guidelines for older adults
- NICE NG226: Osteoarthritis in over 16s
- 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. 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 — more ways to stay active
- Best walking shoes — what to look for
- Swimming exercises — a lower-impact option
- Osteoarthritis — the condition explained
- Arthritis pain relief — what helps
- Newly diagnosed — first steps
- Joint protection — easier everyday tasks
- PIP and benefits — if walking is limited