If you have arthritis, the thought of working out with joint pain and stiffness may sound more uncomfortable than beneficial. But not only is it still possible to exercise with arthritis, it’s actually recommended to manage some of the condition’s more uncomfortable symptoms. 

“Exercise can help [arthritis],” says Todd Melegari, MD, an orthopaedic surgeon and sports medicine physician. “[It] can help reduce pain by minimizing joint stiffness, which is a frequent cause of pain.” 

For more about how exercise can help alleviate arthritis symptoms, plus the best type of workouts to ease pain and stiffness, read on.

Does Exercise Help Arthritis?

Yes, as long as you have the green light from your doctor, exercise can be an essential piece of your arthritis care plan. Leading expert groups, including the Centers for Disease Control and Prevention (CDC), the American College of Rheumatology, and the Arthritis Foundation, recommend regular physical activity to soothe joint pain and improve mobility. 

“Exercise is one of the most evidence-supported tools for managing arthritis symptoms,” says Lindsy Jackson, a physical therapist.

Studies have found exercise to be beneficial for different types of arthritis, including osteoarthritis (the most common form), which is a chronic condition where cartilage breaks down, as well as rheumatoid arthritis, which is an autoimmune disease that causes pain and swelling in the joints.

And while exercise isn’t a guaranteed way to prevent arthritis, there’s still some evidence that working out may reduce the risk of developing the condition: Research has suggested that it may lower a person’s chances of developing osteoarthritis and reduces low-grade, systemic inflammation, Jackson points out. 

How Exercise Can Ease Arthritis Symptoms

Exercise may help you manage your arthritis symptoms in a number of ways, including:

What’s more, working out offers all the same general benefits for people with arthritis as it does for those who don’t have the condition, including improved mood, mental health, sleep, and cardiovascular health, which can contribute to an overall better quality of life. 

Which Workouts Are Most Beneficial for Arthritis?

If your physician currently recommends any therapeutic exercises for your joint pain, you’ll always want to follow their advice and start with those. But for most people with arthritis, any activity that feels good, doesn’t exacerbate your symptoms, and is enjoyable enough to stick with over time is going to be beneficial, the CDC says. 

However, some specific workouts may be especially joint-friendly, including: 

If you’re someone who loves competitive sports, you don’t necessarily have to cut those activities out of your life, but you should check in with your physician first, the American College of Rheumatology says. You may also enjoy other kinds of movement, like gardening, tai chi, yoga, or dancing.

Whatever you do, “choose movements that feel good, start with low to moderate intensity, and adjust based on symptoms,” Jackson says. “Seek out the advice of a physical therapist or arthritis-focused personal trainer that can build your personalized program, and check with your primary care provider to make sure you’re safe.”

How Much Exercise Should You Aim For?

Any amount of movement is going to be beneficial: Even 5–10 minutes of exercise is better than none at all for people with arthritis, according to the CDC. However, it’s important to check in with your doctor for their recommended routine, Dr. Melegari says, especially if you haven’t been working out frequently already. 

If you have your provider’s green light, aim for the Physical Activity Guidelines for Americans’ recommended amount of weekly exercise, which calls for at least 150 minutes of moderate-intensity aerobic exercise (think: a heart-pumping cycling class or a Peloton treadmill workout) and at least two days of muscle-strengthening activity. 

That said, if you’re a true beginner or are currently experiencing a flare-up, you’ll probably want to start with smaller increments; even 5–10 minutes a day is appropriate, Jackson reiterates. “Gradual progression helps prevent overload,” she says.

How Long Might It Take to Notice Improvements When Exercising for Arthritis? 

In general, you might start noticing benefits from a new fitness routine right away: Improvements like better mood and sleep may kick in after just one workout. And for a person with arthritis, it’s possible to experience some immediate improvements in mobility, according to Jackson.

But when it comes to improved arthritis symptoms more broadly, “benefits are more likely to come after exercising consistently for a period of time,” Dr. Melegari says. After four to six weeks, you may notice less pain and improvements in strength, Jackson says, with long-term joint protection and resilience after three months. So do your best to continue making your workout routine a habit to ease symptoms like pain in the longer term. 

What to Know Before Exercising with Arthritis 

Before you get moving, keep the following expert tips in mind:

The Takeaway

Exercise may not be the first thing you want to do when you’re experiencing arthritis symptoms like pain or stiffness, but leading expert groups such as the CDC and American College of Rheumatology stress that working out is one of the best ways to manage this condition. Regular exercise may help alleviate some arthritis symptoms like pain and stiffness, and it also helps build strength and maintain bone density. Always check in with your physician for guidance first, and “choose movements that feel good, start with low to moderate intensity, and adjust based on symptoms,” Jackson says.