Expert on the Best Exercises to Manage Arthritis Pain | Health

Arthritis can make it difficult for people to function, especially during a pushing episode when joints are stiff and painful and one is too tired to get up and do even basic tasks. Suggesting exercise to an arthritis patient may seem counter-intuitive, but it can actually do wonders for their physical and mental health. From strengthening the muscles around joints to improving mobility, joint-friendly exercises can go a long way for those suffering from autoimmune disease. Plus, exercise is also good for mental health and can motivate someone to keep going. (Also read: What are the early signs and symptoms of rheumatoid arthritis; know from an expert)

“Exercise or physical activity has been attributed as a preventive mechanism for various chronic and lifestyle problems. These problems can include diabetes, hypertension, obesity, and cardiovascular problems. Arthritis is also one of the problems resulting from a combination of aging and a sedentary lifestyle. Due to its link with aging, exercises for arthritis require extra care in management,” said Vijay Thakkar Fitness Entrepreneur & Functional Medicine Coach in an interview with HT Digital.

Here are five exercises you can try for arthritis pain relief. You can try these exercises by starting with light activity and gradually increasing the intensity as you feel more comfortable:

1. Walk

Walking is the simplest and easiest exercise to practice. It is especially useful for people with knee and back pain. You can start by walking on a flat, even surface and gradually progress to uneven surfaces with inclines and declines.


Yoga is one of the best stretching exercise methods. Stretching can help you deal with joint pain in several areas other than the knee and back. You can start with exercises that you are comfortable with and gradually increase their intensity. Do a warm-up before starting stretching exercises and repeat each exercise two to three times.

3. Pilates

Pilates consists of controlled movements that can improve flexibility and relieve joint pain. This method works on the structural and fundamental muscles of your body. Thus, improve your strength, balance and mobility. Again, you should start with a gentler exercise and gradually increase the intensity. Consider getting help from an expert if you don’t see any improvement or have trouble exercising.

4. Cycling

Cycling is moderate-intensity exercise and is great for improving your cardiovascular health. Another aspect of cycling is that you can have a stationary bike if you think outdoor biking is not safe for you. Taking care of your cardiovascular health is important, especially if you have rheumatoid arthritis (RA).

5. Muscle training

Strength training is a combination of moderate to high intensity exercises that target more than just arthritis symptoms. Strength training helps build your anaerobic capacity, reduce arthritis pain, manage weight, and provide antioxidant support. Overall strength training can help you avoid the side effects of long hours of inactivity during the day.

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