Does Exercise Help Arthritis? Key Benefits and Tips for Getting Started

The pain and discomfort typically associated with arthritis can make it challenging to find the motivation to exercise. It seems counterintuitive, but exercise can actually help reduce and manage many common symptoms of arthritis, including joint pain, stiffness, swelling, and limited range of motion. 

In this blog post, we’ll cover: the two main types of arthritis, how exercise can help arthritis, and tips for working out with arthritis to stay safe and pain-free. 

Let’s get started! 

Understanding arthritis

There are two main types of arthritis: osteoarthritis and Rheumatoid arthritis. The causes and some symptoms of each are different, but both can cause symptoms such as joint pain, stiffness, swelling, and limited range of motion. 

Osteoarthritis

Osteoarthritis is a degenerative disease in which the affected joints break down due to wear and tear. The World Health Organization estimates over 500 million people worldwide experience osteoarthritis, and most are people over 55 years old. 

Osteoarthritis can affect any joint in the body but mostly affects hands, hips, knees, neck, and lower back. The cartilage in these joints breaks down over time, which is why it most often affects older adults. It can also cause deterioration of connective tissues and bone. The damage generally can’t be reversed, but symptoms can be managed. 

The most common symptoms of osteoarthritis are: 

• Pain when using the joint, or after use

• Stiffness, usually in the morning, or after a period of rest

• Swelling in or around the joint

• Loss of mobility or range of motion

• A feeling of weakness or instability in or around the joint

Scientists aren’t sure what triggers osteoarthritis, but some factors that can contribute to it are:

• Age: Risk increases with age, people over 50 are more likely to suffer from symptoms.

• Joint injury: A history of past injuries increases the likelihood of developing symptoms in those joints.

• Obesity: Overweight and obesity put added stress on joints, which can lead to wear and tear.

• Overuse: Repetitive use, such as with a job or a sport, can lead to breakdown of the joint.

• Weak muscles: Like excess weight, weak muscles can put added stress on the joint.

Rheumatoid arthritis

Rheumatoid arthritis (RA), in contrast to osteoarthritis, is an autoimmune inflammatory disorder that most commonly affects shoulders, elbows, hands, wrists, knees, and feet. It typically affects joints on both sides of the body—for example, both wrists or both knees. Symptoms can vary in severity and come and go with flare-ups and remissions.

RA attacks the tissue lining that surrounds a joint and helps it move. Swelling and thickening of the lining causes pain and tenderness, even without moving the joint. The joint can even be red and warm to the touch during a flare-up. Like osteoarthritis, RA most often affects older adults, and it tends to affect women more often than men.

Many symptoms of RA are similar to osteoarthritis:

• Chronic pain, even when not using the joint

• Stiffness, particularly in the morning

• Swelling that can last for days, or longer

• Loss of range of motion

• Red joint that’s tender and warm to the touch

• As the disease progresses, joints can begin to deform or shift out of alignment

Like osteoarthritis, scientists are not positive exactly what triggers RA, but causes can include: 

• Environmental factors like a virus or bacteria

• Unusual physical or emotional stressor

• A possible genetic component that makes it more likely an individual would react to environmental factors or stressors

Does exercise help arthritis?

Yes, it does! Since both types of arthritis can cause pain, stiffness, swelling, and limited range of motion, it can make exercise more difficult and discouraging. However, if done with care, regular exercise is actually beneficial for improving joint health, managing symptoms, and reducing pain, stiffness, and swelling. 

The benefits of exercise on arthritis include: 

1. Improved joint mobility

2. Stronger muscles

3. Less joint strain

4. Burning fat 

5. Enhanced bone health

6. Reduced pain and discomfort

7. Improved circulation 

8. Improved cartilage health

9. Improved mood and stress levels

10. Improved sleep quality

11. Reduced inflammation 

12. Improved long-term functional independence

Let’s dig deeper into each of these. 

1. Improved joint mobility

Exercise—and especially activities that target your range of motion like yoga—can help maintain and improve your mobility, making it easier to move even when your joints hurt. Because exercise stimulates the production of synovial fluid around your joints, increasing this fluid keeps joints mobile and reduces stiffness. 

2. Stronger muscles

Strengthening the muscles that surround a joint will naturally help support the joint, as strong muscles around a joint act as a brace that reduces pressure on the joint. Additionally, stronger muscles support better balance and posture, making it easier to move overall. 

3. Less joint strain

As you strengthen your muscles and increase your flexibility with exercise, your joints are more supported. This puts less strain on the joints and keeps them from wearing down as quickly. 

4. Burning fat

Cardiovascular exercise and strength training help burn fat, which can reduce your body weight. Since obesity and being overweight can add stress to joints, reducing your body fat can help reduce the pressure that’s on your joints. 

Related blog: Are Rowing Machines the Next Big Thing for Seniors? 

5. Enhanced bone health

Exercise, particularly weight-bearing activities like strength training, decreases bone loss and helps keep bones from degenerating and causing pain.

6. Reduced pain and discomfort 

Exercise can actually reduce the pain and discomfort of arthritis by strengthening muscles and bones, and supporting connective tissues. Having better mobility reduces stiffness, which can, in turn, reduce pain.

7. Improved circulation

Exercise gets your heart and lungs pumping and circulates blood and oxygen. Better circulation helps nutrients and fluids support healthy tissues.

8. Improved cartilage health

Regular exercise helps replenish fluid to cartilage. Healthy cartilage is less likely to break down and cause pain.

9. Improved mood and stress levels

Research suggests that moderate exercise can boost mood and have a positive effect on mental health. Suffering from the chronic pain of arthritis can be frustrating, so a regular exercise program helps keep bad moods at bay. 

10. Improved sleep quality

Moderate exercise can increase the amount of deep sleep you get each night. Better sleep improves your mood, gives you more energy for your day (including exercise!), and reduces the discomfort of arthritis.

11. Reduced inflammation

Since inflammation is a common contributor to arthritis pain, reducing it is important. Exercise can combat this by releasing anti-inflammatory chemicals into the body. 

12. Improved long-term functional independence

All of the benefits we’ve already listed contribute to an overall better quality of life, which means older people suffering from arthritis can stay functional and independent for longer.

Related blog: The Five Benefits of Rowing Machines for Seniors 

Tips for exercising with arthritis

If you’re looking to start an exercise program to help alleviate arthritis symptoms, there are some things to consider ahead of time and while you work out: 

• Consult with your doctor before starting anything new.

• Choose low-impact activities like swimming or rowing.

• Warm up thoroughly and gradually.

• Focus on range-of-motion activities like yoga, Tai Chi, or mobility exercises, but don’t force a joint beyond a comfortable range.

• Listen to your body and pace yourself. Take breaks when you need to or skip exercise during a flare-up. 

• Any movement, no matter how small, helps. So, if you only have a few minutes, do some stretching or other quick activity.

• Stay hydrated and well-nourished.

• Heat can help relax joints and muscles. Warm towels, hot packs, or even a hot shower before exercise can help.

Exercising with arthritis is a personal decision based on your current health, fitness goals, and mindset. If exercise is done with a proper plan, and you’re mindful about how your body feels, it can offer plenty of benefits.

If you’re looking for a low-impact, full-body workout that you can customize for your fitness level, consider investing in a rowing machine like Hydrow. Indoor rowers offer an efficient way to get in a total-body workout, helping you quickly build strength and burn calories. 

Hydrow rowing machines also come with an extensive library of workout content led by our team of world-class Athletes and filmed in gorgeous locations around the world. Our rowing, yoga, Pilates, strength training, mobility training, and circuit training workouts will transport you to stunning global destinations and keep you motivated to come back again and again. 

Learn more about the benefits of rowing and a Hydrow rowing machine today!