Quick answer: A cold home can make stiff joints feel worse and is risky if you are older or living with frailty. Heat the rooms you use, ideally to at least 18°C as the NHS suggests, wear layers, and get up and move for a few minutes every hour rather than staying wrapped up in one chair. Check GOV.UK for heating help and speak to your energy supplier if you are struggling.
When money is tight and joints are sore, it is tempting to heat one room, sit under a blanket and stay put. That keeps you a bit warmer for now, but long spells of sitting stiffen joints and weaken the muscles you need to get up, walk and stay independent. This guide is about staying warm and staying moving at home this winter, and where to get help with heating costs.
Why a cold home matters with arthritis
- Many people say cold makes their joints stiffer and more painful. Research on why is mixed, but your experience is real
- The NHS says cold homes raise health risks, especially for older people and people with long-term conditions
- Cold, stiff muscles make it harder to get out of a chair, which can mean more sitting and a higher risk of falls
Keep warm without sitting still all day
- Heat the rooms you use most, ideally to at least 18°C if you can. Keep the bedroom warm overnight and close curtains at dusk
- Layer up: several thin layers, thermal socks, gloves and a hat trap more heat than one thick jumper
- Move every hour: during TV adverts or every hour, stand up, march on the spot, or walk to the kitchen and back. A few minutes is enough to warm muscles and ease stiffness
- Warm up stiff joints first: a warm shower, a wheat bag or a hot water bottle wrapped in a cover can ease morning stiffness. Do not sleep on a hot water bottle or electric blanket, and take care if your skin is thin or has poor feeling
- Eat and drink warm: regular meals and hot drinks help keep your body warm and your energy up
A five-minute warm-up you can do at home
Do this once or twice a day, holding a sturdy chair or worktop for balance:
- March on the spot for one minute
- Sit to stand from a firm chair, five to ten times, using your hands if you need to
- Circle your shoulders and gently open and close your hands
- Rise up on your toes and back down, ten times
- Slowly bend and straighten each knee while sitting
Stay within comfort and scale back rather than stop on bad days. Our exercise hub and staying active in winter guide have more routines, and the knee and hip exercise guides help if those joints are the problem.
Make moving around the house safer
- Keep paths clear and rooms well lit, with a night light on the way to the toilet
- Wear well-fitting slippers with a back and a grippy sole
- Raise a low chair or bed if getting up is a struggle; an occupational therapist can advise on equipment
- Our falls prevention guide and joint protection guide have more ideas
Help with heating costs
Check GOV.UK for the Winter Fuel Payment, Cold Weather Payment and Warm Home Discount. Rules differ between England, Scotland, Wales and Northern Ireland, so check the version for where you live. If you are struggling to pay, contact your energy supplier early to ask about payment plans and support.
Extra income can make heating affordable. If arthritis affects daily living, see our Benefits and PIP hub, and if you are over State Pension age, our Attendance Allowance guide. Carers may be able to get Carer's Allowance.
When to get help
- Call 999 if someone is very cold and confused, drowsy, or has slurred speech or slow breathing. These can be signs of hypothermia
- Get urgent advice if a joint becomes hot, red and swollen, especially with fever
- See your GP if getting up from a chair or walking indoors is getting harder, or you have fallen. A physiotherapy or frailty review can help
Frequently asked questions
Is it better to rest stiff joints in the cold?
Short rests are fine, but long spells of sitting usually make stiffness worse. Little and often movement is the aim.
Can a carer help without taking over?
Yes. Set up the room, stay nearby for the risky part of a task and leave the parts the person can still do. A carer's assessment can help with support.
See also our cold weather and arthritis guide, vitamin D in winter and pain relief guide.
Sources and further reading
- NHS: Keep warm, keep well
- GOV.UK: Winter Fuel Payment
- GOV.UK: Cold Weather Payment
- GOV.UK: Warm Home Discount Scheme
- NHS: Hypothermia
- NHS: Physical activity guidelines for older adults
- NHS: Falls
- NICE NG226: Osteoarthritis in over 16s
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
- Cold weather and arthritis — why winter can feel worse
- Staying active in winter — indoor routines
- Exercise hub — gentle routines
- Falls prevention — safer moving at home
- Benefits and PIP — extra income help
- Attendance Allowance — over State Pension age
- Pain relief — what helps
- Newly diagnosed — first steps