What are the best exercises for people with arthritis?
Quick answer: Low-impact cardio (walking, swimming, cycling), light strength training two to three times a week, and daily flexibility work are the safest starting mix for most people with osteoarthritis or inflammatory arthritis. They reduce pain, protect joints and improve day-to-day function when progressed gradually.
Low-impact cardio
Aim for about 30 minutes of walking most days if tolerated, or swimming, water aerobics, cycling or an elliptical trainer. These raise heart rate without the jarring load of running. Build time before intensity. On flare days, shorten the session rather than stopping for weeks.
Strength training
Strong muscles support arthritic joints. Use light weights, resistance bands or bodyweight (wall push-ups, sit-to-stands) two to three times a week. Start light and progress slowly. Stop for sharp joint pain; mild muscle fatigue is expected. NICE-aligned care treats exercise as a core treatment for osteoarthritis, not an optional extra.
Flexibility and stretching
Gentle yoga, tai chi and daily stretches held 15–30 seconds reduce morning stiffness and keep range of motion. Avoid forcing a hot, swollen joint to end range.
Tips for safe exercise in the UK
Warm up for five minutes, ice after if a joint swells, plan rest days between harder sessions, and consider NHS physiotherapy self-referral where available. This is general UK information, not personal medical advice. Seek urgent help for a hot swollen joint with fever or sudden inability to move a joint.