Managing arthritis doesn’t mean giving up physical activity—quite the opposite. Regular movement is one of the best ways to preserve joint function, reduce stiffness, and improve overall well-being.
However, it’s essential to choose the right kinds of exercise that support joint health while minimizing the risk of injury or discomfort.
Exercises for Arthritis
As a physician who treats many patients with arthritis, I often get asked which exercises are safest and most effective. My go-to recommendations at the gym are low-impact machines like the stationary bike and the elliptical trainer.
These allow for cardiovascular conditioning without placing excessive stress on the knees, hips, or ankles.
Water-based activities such as swimming or aqua aerobics are also excellent, especially for those with more advanced joint degeneration, as the buoyancy of water supports the body and eases joint load.
Lightweight training is another great option—when done properly, it can help build strength in the muscles that support the joints and even contribute to better bone density. Using resistance bands or performing bodyweight exercises such as wall sits or gentle squats can provide similar benefits.
It’s important to remember that inactivity can often worsen arthritis symptoms. Joints tend to become stiffer and more painful when they’re not moved regularly. This is why I always encourage my patients to find gentle, enjoyable ways to stay active every day.
For those who may not have access to a gym or simply prefer to exercise outdoors, brisk walking is an excellent and accessible choice.
Just be sure to wear supportive sneakers—preferably with custom orthotics if you have specific foot or ankle concerns. Good footwear can significantly reduce impact and provide much-needed cushioning.
If you’re feeling hesitant or unsure where to begin, start slow. Even a few minutes of movement each day can make a big difference over time. And if you’re experiencing pain in your feet or ankles that you suspect might be arthritis-related, it’s important to seek professional guidance.
At NY Bone and Joint Specialists, I specialize in helping patients manage arthritis-related symptoms and get back to doing what they love—comfortably and confidently.
If you believe you may be suffering from arthritis in the foot or ankle, I invite you to schedule an office visit with me, Dr. Christine Ellie. Together, we can create a personalized plan that works for your lifestyle and your joints.
