6 Best Exercises for People With Arthritis

The last thing you want to do when you have arthritis is to stay inactive, which only worsens your pain and stiffness. You’re better off engaging in regular exercise to relieve†arthritis pain

Donít put off doing these arthritis exercises until next month; your pain will only get worse. Start doing them today!

Donít put off doing these arthritis exercises until next month; your pain will only get worse. Start doing them today!

Best Exercises for People With Arthritis

It’s important to start slowly and be highly attentive when doing the exercises for arthritis below. If you experience any sharp pain, stop.

1. Lying Hamstring Stretch

I recommend this exercise even to those who donít have arthritis. It’s perfect for loosening your hamstrings, which are probably tight if you sit for long hours.

You’ll love this exercise if you have arthritis of the knee, since improving hamstring flexibility eases knee pain.

How to perform:

  • Lie on your back. Then bend the left knee and bring it close to your chest.
  • Grab the left thigh and pull it as close to your chest as possible.
  • Hold the stretch for 30 seconds and then stretch the right hamstring for the same duration.

Woman holding knee while stretching hamstring

2. Sit to Stand Exercise

Chances are, you experience pain when you trying to perform challenging exercises like squats. Well, you can build your leg muscles using this simple sit to stand exercise instead.

How to perform:

  • Sit upright on a chair and keep your feet hip-width apart.
  • Slowly stand up and then sit down again. Feel free to press your hands against the chair for support if you experience pain.
  • Repeat this movement 15 to 20 times.

3. Walking

Is your pain so bad that you canít go for a run? Walking is a great alternative exercise for people with arthritis. It will strengthen your muscles and bones without putting a lot of strain on the joints.

You have to walk for longer durations to get great results from walking. Aim to walk for at least 30 minutes a day, but if you are out of shape, you can start slow using this walking challenge.

I may also note that walking with a light dumbbell in each hand can strengthen your arms.

4. Seated Leg Extensions

You need to keep your legs strong, if you have arthritis.†The stronger your legs are, the more exercises you’ll be able to do.

This exercise will build your quadriceps.

How to perform:

  • Sit on a chair and keep your knees bent at 90 degrees.
  • Slowly lift left leg off the floor and then extend it forward until it is straight. Slowly lower it to starting position and repeat.
  • After 15 reps, alternate legs and do the same number of reps.

5. Swimming

Swimming is one of the best low-impact exercises. It helps build strength without straining the joints. You can also walk on the shallow end of the pool from one side to the other, several times.

If you usually exercise in a health center, you can do underwater workouts.

6. Tai Chi

This ancient Chinese martial art is very gentle on the joints and surprisingly effective at building strength. It also has many other benefits, like relieving stress and preventing falls.

The video below demonstrates a tai chi routine for arthritis.

Images via Thinkstock.

60 comments

Vincent T
Vincent T10 days ago

Thank you

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Amanda M
Amanda M11 days ago

Thanks for Sharing

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Amanda M
Amanda M11 days ago

Thanks for Sharing

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Kathy G
Kathy G11 days ago

Thank you

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Kathy G
Kathy G11 days ago

Thank you

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Leo C
Leo C11 days ago

Thank you for sharing!

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Tania N
Tania N11 days ago

Thank you for sharing

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Tania N
Tania N11 days ago

Thank you for sharing

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Pam Bruce
Pam B12 days ago

Thanks. I try to swim 4 times a week and what a difference that makes. I feel like I am in my 20s rather in in my 70s when I am in the water.

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mac C
mac C12 days ago

A really good article, Brian. As always, the videos are helpful. thank you!!

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