Exercise Can Help Ease Arthritis Pain & Improve Mobility October 15, 2026 If you have arthritis, aching joints may make exercise feel like the last thing you want to do. But staying active can be one of the best ways to reduce discomfort and maintain mobility. Whether you have osteoarthritis or rheumatoid arthritis, regular exercise can help keep joints functioning and improve overall quality of life. For people with osteoarthritis, the cartilage that cushions the ends of the bones gradually wears down over time. This can lead to pain, stiffness and reduced range of motion. Rheumatoid arthritis, on the other hand, causes inflammation in the joints that can damage bone and, in some cases, lead to joint deformities. While exercising painful joints may seem counterintuitive, research shows that movement can help manage symptoms and improve function. How Exercise Helps Exercise offers several benefits for people living with arthritis. Regular movement increases blood flow, helps lubricate joints and strengthens the muscles that support them. Exercise can also support weight management, reducing stress on joints that may already be weakened or damaged. Research supports these benefits. A study published in JAMA found that people with knee osteoarthritis who participated in aerobic and resistance exercise experienced less pain and disability, along with improved physical performance, compared to those who did not exercise. A separate study published in the Journal of Aging Research found that aerobic exercise and resistance training improved overall function in people with rheumatoid arthritis. Aerobic activities such as walking and swimming improve cardiovascular health, while resistance exercises help build muscle strength. Together, they can help keep joints flexible, improve range of motion and support daily activities. Exercises to Try at Home Start With Body Weight If you’re new to strength training, start with exercises that use your own body weight before adding resistance. Try Sit-to-Stands Using a sturdy chair, practice sitting down and standing back up. This simple movement strengthens the ankles, knees and hips. For a modified core exercise, sit near the front of the chair with your feet flat on the floor. Keeping your back straight and abdominal muscles engaged, gently lean back and return to an upright position. Practice an Incline Plank Stand two to three feet away from a countertop and place your hands on the edge with your arms straight. Keep your back straight and your core engaged. Hold for 15 seconds, then step forward with one foot to come out of the position. The farther your feet are from the counter, the more challenging the exercise becomes. Gradually work toward holding the position for one minute. Use Resistance Bands Resistance bands are portable, inexpensive and an excellent way to build strength gradually. Choose a band with handles and begin with the lightest resistance level. Many bands include a door anchor, but they can also be secured around a sturdy piece of furniture or a pole for a variety of exercises. Before beginning strength exercises, try simply opening and closing your hands around the handles to help loosen stiff finger and hand joints. Resistance Band Exercises Row Anchor the band in front of you at chest height. Face the anchor point with your arms straight and the band taut. Pull your hands back, keeping your wrists just below shoulder level. Chest Press With the anchor point behind you, hold the handles near your shoulders. Press your arms straight forward until fully extended. Overhead Press Stand on the resistance band. Bring your hands to shoulder height with elbows bent. Press upward until your arms are fully extended overhead. If needed, adjust your position on the band or perform one arm at a time. Choose Aerobic Activities You Enjoy The best exercise is often the one you’ll continue doing consistently. Walking, swimming and hiking are all excellent options for people with arthritis. Building Your Routine For resistance training, start with one set of 10 repetitions of each exercise. As your strength improves, gradually increase to three sets of 15 repetitions. Remember, exercise doesn’t have to be intense to be effective. Consistent movement can help reduce pain, improve strength and support healthier joints for years to come. Explore Samaritan’s orthopedic services and connect with rehabilitation specialists near you.
