Daily Walking
Steady walks built into the day; the easiest place to start.
Get-fit guides / Exercise for arthritis
Exercise for arthritis
By the Exercise Explorer team. Last updated 13 November 2026.
It can feel safer to rest a painful joint, but for most people with osteoarthritis and other long-term joint problems, clinicians usually advise staying active. Low-impact movement and strengthening the muscles around a joint are the usual starting points. These are the options we rate well, and how to begin.
Read this first. Arthritis covers many conditions, including osteoarthritis and inflammatory types such as rheumatoid arthritis. This is general information, not a diagnosis. If a joint is hot, red and swollen, or you have a new diagnosis, check with your GP, rheumatology team or physiotherapist about what suits you.
The short answer
- For most people with arthritis, regular gentle activity is advised rather than rest. Little and often works better than one hard session.
- Water exercise takes weight off sore joints. A 2026 pooled analysis found small improvements in pain and function in people with knee or hip osteoarthritis, although the certainty was low.
- Strengthening the muscles around a joint is a standard part of arthritis care, so include some gentle strength work.
- Mild aching while you move is common. Sharp pain, a hot swollen joint, or pain that is worse the next day is a signal to ease off.
The best exercises for arthritis and stiff, sore joints
Aqua Aerobics
Group exercise to music in a pool.
Tai Chi
Slow, flowing movements for balance and calm.
Hatha Yoga
Slow poses with breathing and stillness.
Resistance Band Training
Full-body workouts with elastic bands.
Lap Swimming
Pool lengths using one or more strokes.
Water Walking
Walking in chest-deep water for gentle resistance.
Stationary Bike
Seated cycling at the gym or at home.
Chair Yoga
Seated and supported yoga for limited mobility.
How each one helps
Evidence at a glance How much good research supports each option
StrongModerateLimited
- 1Daily WalkingStrong evidence
Low cost and easy to build up. Short walks through the day can suit stiff joints better than one long one.
30 min × 5/wkEffort ●○○○○Free - 2Aqua AerobicsModerate evidence
Led classes in warm water, with a bit more effort than water walking. Good for stiff hips and knees.
45 min × 2/wkEffort ●●○○○Low cost - 3Tai ChiModerate evidence
Slow flowing movement that is easy on joints and helps balance.
45 min × 3/wkEffort ●○○○○Low cost - 4Hatha YogaModerate evidence
Gentle poses to keep joints moving. Choose a beginner class and skip any pose that pinches.
60 min × 2/wkEffort ●●○○○Low cost - 5Resistance Band TrainingModerate evidence
Light, adjustable resistance to strengthen the muscles that support your joints.
30 min × 3/wkEffort ●●○○○Low cost - 6Lap SwimmingModerate evidence
Whole-body exercise with no impact. Pick the stroke that feels comfortable on your shoulders, hips and knees.
40 min × 3/wkEffort ●●●○○Low cost - 7Water WalkingLimited evidence
The water holds up your body weight, so joints are unloaded. A very gentle place to start when land-based exercise is sore.
30 min × 3/wkEffort ●○○○○Low cost - 8Stationary BikeLimited evidence
Smooth and seated, so the joints are supported. Raise the saddle until your knee is only slightly bent at the bottom.
30 min × 3/wkEffort ●●○○○Low cost - 9Chair YogaLimited evidence
A seated option for days when standing is hard, or for painful hips and knees.
30 min × 3/wkEffort ●○○○○Low cost
What to avoid or go slowly with
- Complete rest. Long spells of inactivity tend to make joints stiffer and muscles weaker.
- High-impact activity such as running or jumping during a flare. Return to it gradually if your clinician says it is suitable.
- Forcing a joint through sharp pain. Mild discomfort is common, sharp pain is a stop sign.
- Doing too much on a good day. Add time or effort in small steps.
- Heavy, repeated loading of a very painful joint. Lighter resistance with more control is a safer start.
How to start exercising with arthritis: a gentle first week
This is an example to adapt, not a prescription. If a day feels too much, do less.
- Day1A 10-minute gentle walk, or water walking if you have a pool.
- Day210 minutes of seated or gentle stretching for the joints that feel stiff.
- Day3A 10 to 15-minute walk or a short spell on a stationary bike.
- Day4Rest or very gentle movement.
- Day510 minutes with a light resistance band, such as seated leg presses or arm pulls.
- Day6A gentle swim or water walk, or a 15-minute walk.
- Day7Rest. If the week felt fine, add a few minutes next week.
- My notes: how did your joints feel the next morning?
When to see a doctor
Stop exercising and get medical advice if any of these apply to you.
Get urgent help now
- A joint that is suddenly hot, red and very swollen together with a fever
- A joint you cannot move or put weight on after a fall or injury
- Chest pain, severe breathlessness or fainting while exercising
Call 999 or go to A&E. Do not wait for a GP appointment.
Speak to a GP or call NHS 111 if you have
- Joint pain or swelling that is new, getting worse, or has not eased after a few weeks.
- Morning stiffness that lasts more than about 30 minutes, which can be a sign of an inflammatory type of arthritis.
- A joint that locks, gives way or looks deformed.
- Pain at night that does not ease with a change of position.
What the research says
A 2026 pooled analysis of 12 randomised trials (1,057 people with overweight or obesity and knee or hip osteoarthritis) found that aquatic exercise gave small improvements in pain and physical function. The certainty of the evidence was low, so the true effect could differ.
A 2022 pooled analysis of cohort studies linked muscle-strengthening activity to lower risk of death and of major long-term conditions. It was not specific to arthritis, and observational studies cannot prove cause.
We did not find trials of walking, cycling or tai chi for arthritis that we had read in full, so we include them because they are low impact and commonly recommended, not because of arthritis-specific results from this site.
Full references are listed under Sources below. Evidence ratings are our own plain-English summary of the research we found, not a medical opinion.
Frequently asked questions
Is exercise good for arthritis?
For most people with osteoarthritis, regular gentle exercise is usually advised and can help pain and function. For inflammatory types, exercise is usually still encouraged, but ask your care team how to adjust it during flares.
What is the best exercise for arthritis?
There is no single best one. Water exercise, walking, cycling and strengthening are common choices. The best one is the one you can do comfortably and keep doing.
Is walking bad for arthritic knees or hips?
For most people, walking is not harmful and is widely recommended. Build up slowly, wear supportive shoes and ease off if pain is sharp or lasts into the next day.
Can I exercise during a flare-up?
During a flare, gentle movement within comfort, such as range-of-motion exercises, is often advised, but rest the hot, swollen joint if that is what your clinician has told you. If unsure, ask them.
Should exercise hurt with arthritis?
Mild aching is common and usually settles within a couple of hours. Sharp pain, or pain that is clearly worse the next day, means you did too much.
Is swimming good for arthritis?
Many people find water exercise comfortable because it unloads the joints. Research on aquatic exercise in knee and hip osteoarthritis shows small benefits with low certainty.
When should I see a doctor about joint pain?
See a GP if joint pain or swelling is new, getting worse, or has not eased after a few weeks, or if stiffness lasts more than about half an hour in the morning.
Sources
- Effects of aquatic exercise on pain and physical function in overweight/obese patients with lower limb osteoarthritis: a systematic review and meta-analysis. Frontiers in Physiology, 2026. doi.org/10.3389/fphys.2026.1864401
- Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studies. British Journal of Sports Medicine, 2022. doi.org/10.1136/bjsports-2021-105061