Ways To Be Active With Arthritis

Physical activity looks different for everyone. For those with a health condition, starting small and building movement into your day is a great place to start. If you have arthritis, here’s some ways to be active that may work for you.

We know being active with arthritis can feel daunting, We Are Undefeatable’s Big Talk Consultation found that pain is the biggest barrier to an active life for those with a long-term health condition. But Chief Medical Officer, Chris Witty, said: 

“There is no situation, there is no age and no condition where exercise is not a good thing.”

Being active with arthritis can help ease stiffness and reduce pain. It also strengthens the muscles around your joints, giving them more support and making everyday tasks feel easier. Plus, being active boosts your mood and energy levels, so you’ll feel better all around. 

It’s all about finding what works for you—whether it’s a walk in the park or some simple stretches at home or a local class. 

Whether from a dining chair, your sofa or a park bench, you can do these exercises anywhere to help strengthen your muscles and keep your joints mobile. No equipment required! 

1. Stand Up 

Place your feet flat on the ground and keep your back straight, then push your weight into your heels and stand. After, slowly bend at your knees and your hips to sit back down. Repeat. 

2. Arm Stretch 

Hold your arms out in front of you, palms and fingers touching. Then pull your hands to your chest as you squeeze your shoulder blades together. Repeat. 

3. Stretch Fingers 

Sit, either with your elbow on a table or hovering in the air, and slowly fold your hand into a clenched fist. Repeat on each hand. 

Doing exercises like these every day will have a huge impact on your health. But don’t be disheartened if you don’t see changes straight away, according to Versus Arthritis, it can take 10 to 12 weeks before your notice a difference in your symptoms. 

Want to try some other exercises at home? Check out the Versus Arthritis website. 

If you’re ready to take the next step in your physical activity journey, here’s some active opportunities that Versus Arthritis recommend. 

1. Strengthening Exercises 

Keeping your muscles strong can better support and help reduce the stress on your joints. Activities such as Pilates, Yoga and Tai Chi are gentle ways to move and build strength. 

2. Water-based Exercises 

Being in the water reduces the pressure on your joints. Whether you’re walking in the pool or joining an aerobics class, it’s a great way to work your muscles without the usual strain you may feel getting active. 

3. Walking

As well as improving your bones, joints and muscles, walking can boost the production of joint fluid which acts like a lubricant, making movement smoother and less painful.

1. Hampshire and Isle of Wight Activity Finder 

To find a physical activity session near you that suits your needs, whether that’s price, location or difficulty level, you can find a range of active opportunities in one place. 

Search for sessions near you on the Activity Finder. 

2. Good Boost – Bitterne Leisure Centre 

Good Boost is a water-based rehabilitation programme designed to be fun and beneficial for people with a range of health issues such as Osteoarthritis. It has helped improve joint motion and reduce joint swelling for those who have participated. 

Find out more on the Active Nation website.  

3. Let’s Move with Leon – Online 

Let’s Move with Leon is a 12-week programme of 30-minute movement sessions that will help improve strength, flexibility and cardiovascular fitness. No cost and no equipment. 

Get started on the Versus Arthritis website. 

4. Five in Five – We Are Undefeatable 

We Are Undefeatable have designed a series of movements that you can do to create your own 5-minute workout. Each includes illustrations and easy-to-follow guidance so you can get active in a way that suits you. 

Access the booklet on the We Are Undefeatable website. 

5. In-Person Group – Fleet 

This local group offers people with arthritis the chance to chat and get to know others who share the same experience. Each session has a topic and refreshments, and many share how they manage their symptoms. Many have also made friends in the group who helped them start their active journey. 

Learn more on the Versus Arthritis website. 

If you’re interested in setting up your own local group and want to know more, contact our Health Officer.