Exercising with arthritis
Exercises for different joints
Ask the doctor: "Should I exercise if I have arthritis?"
Some people with arthritis are worried about exercising and believe it could make their arthritis or musculoskeletal condition worse. We asked Dr Benjamin Ellis, Consultant Rheumatologist and Senior Clinical Policy Advisor at Arthritis UK, to answer your questions about exercising with arthritis.
Why is exercise important for people with arthritis?
It can be hard to keep moving when you have arthritis but staying active can reduce your pain and help you to stay independent.
Getting started with exercise
Top tips for getting started with exercise that doesn't always need special equipment and that you can do at home.
Exercises for healthy joints
Exercises for your neck, shoulders, knees, back, hips, feet, ankles, toes, wrists and fingers to keep your joints healthy.
Full body stretching
Get your whole body moving with these 20-minute follow-along stretch routines, designed especially for people living with arthritis.
What type of exercise should I do?
It’s important to do a mixture of exercises when you have arthritis, including strengthening, stretching, fitness and balance activities.
How much exercise should I do?
Find out more about the physical activity guidelines for adults in the UK and how much exercise you should aim for.
Setting your activity goals
It might be helpful to set goals when you start moving more. Read more to find out how you can set yourself goals and measure your progress.
Let's Move for Surgery toolkit
Tailor-made, follow-along exercise routines for hip, shoulder and knee replacement, as well as full body workouts for overall fitness.
Let's Move with Leon
Let’s Move with Leon is a 12-week exercise programme of 30-minute movement sessions, presented by fitness expert Leon Wormley.
Resistance band workout sessions
Let's Move Resistance Band Workouts: three personal training sessions to help you strengthen upper and lower body.
Exercise sheets
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Knee pain
Information and exercises to help you manage knee pain (PDF, 309KB)
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Back pain
Information and exercises to help you manage back pain (PDF, 434KB)
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Neck pain
Information and exercises to help you manage neck pain (PDF, 486KB)
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Osteoarthritis
Information and exercises to help you manage osteoarthritis (PDF, 361KB)
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Ankle sprain
Information and exercises to help you manage ankle sprains (PDF, 281KB)
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Plantar heel pain
Information and exercises to help you manage your plantar heel pain (PDF, 363KB)
Join our free online physical activity sessions
Join our Introduction to Physical Activity session to explore barriers to increasing your activity levels. We'll help you identify simple ways to incorporate more activity into your daily life.
You could also join our Chi Me gentle movement classes online. This gentle exercise is based on the principles of Tai Chi, with seated options available, making it perfect for all ages and abilities.