Using Exercise to Ease Arthritic Pain: How Movement Can Make a Difference

By Dr. David Samadi

Are you living with arthritis? Does the thought of exercising seem overwhelming? Stiff and painful joints are one of the most common obstacles preventing people from engaging in regular exercise. But here’s the surprising truth: exercise can help ease that pain, improve flexibility, and boost your overall energy levels.

For many, just thinking about a walk around the block can feel monumental, but avoiding movement can do more harm than good. Rather than exacerbating your discomfort, regular exercise can become one of the most effective ways to manage arthritis pain.

Why Movement Matters for Arthritis

When arthritis flares up, it’s easy to assume that rest is the best option. However, staying sedentary can lead to more joint stiffness, weaker muscles, and decreased mobility. A study published in Arthritis Care and Research highlighted how older adults with arthritis fared better when they incorporated movement into their daily routines. Even 45 minutes of moderate physical activity per week—less than half the recommended 150 minutes—helped improve mobility and reduce pain.

The study followed over 1,600 adults aged 49 and older and found that brisk walking helped participants maintain their physical function for over two years compared to those who stayed inactive. The takeaway? Moving just a little can have long-lasting benefits, even for arthritis patients.

How Exercise Can Help Manage Arthritis Pain

Regular physical activity is like a secret weapon against arthritis pain. Here’s how exercise helps:

• Strengthens muscles: Stronger muscles provide better support for your joints, which can reduce pain and strain.
• Improves endurance: Staying active helps boost your energy levels, making daily tasks feel less draining.
• Enhances flexibility: Gentle stretches and movement increase your range of motion, making it easier to move through your day.
• Boosts balance: Physical activity helps improve your balance, reducing the risk of falls or injuries.
• Protects overall health: Keeping your heart, brain, and muscles strong through exercise has positive effects beyond joint pain.

What Types of Exercise Are Best for Arthritis?

Before starting an exercise routine, talking to your doctor or a physical therapist is important. They can recommend exercises for your specific type of arthritis and the joints involved. Here are some forms of exercise that are often well-tolerated by people with arthritis:

• Walking: One of the simplest forms of exercise, walking can be done almost anywhere. It’s gentle on the joints and requires no special equipment.
• Swimming: Water-based exercises are excellent for those with arthritis, particularly in the knees or hips. The buoyancy of the water takes the pressure off your joints, allowing you to move more freely.
• Cycling: Stationary or outdoor cycling is a low-impact option that gets your heart pumping without putting too much strain on your joints.
• Yoga or Pilates: These gentle stretching exercises can improve flexibility, help nourish the joints, and ease pain.

Start Slowly and Build Up Gradually

If you’re new to exercising or haven’t been active for a while, it’s natural to feel hesitant. Start with short, manageable activities like a 5-—or 10-minute walk or a gentle water-walking session at the pool. Listen to your body, and gradually increase your activity level as you start feeling more comfortable. The key is consistency—small, steady progress over time will make a difference.

Final Thoughts

Living with arthritis doesn’t mean you have to be sidelined. Embracing exercise as part of your pain management strategy can help reduce discomfort, improve mobility, and enhance overall well-being. By starting slowly and choosing activities that suit your body’s needs, you can take control of your arthritis and enjoy a more active, fulfilling life. Remember, every step—no matter how small—counts!

Dr. David Samadi is the Director of Men’s Health and Urologic Oncology at St. Francis Hospital in Long Island. He’s a renowned and highly successful board-certified Urologic Oncologist Expert and Robotic Surgeon in New York City, regarded as one of the leading prostate surgeons in the U.S., with a vast expertise in prostate cancer treatment and Robotic-Assisted Laparoscopic Prostatectomy.  Dr. Samadi is a medical contributor to NewsMax TV and is also the author of The Ultimate MANual, Dr. Samadi’s Guide to Men’s Health and Wellness, available online both on Amazon and Barnes & Noble. Visit Dr. Samadi’s websites at robotic oncology and prostate cancer 911.