If you’ve been diagnosed with osteoarthritis—whether it’s in your knees, hips, hands, or even your spine—it’s completely normal to feel a little unsure about movement. You might be thinking, “Won’t I just make things worse?” or “Is it safe to exercise when my joints already hurt?”
As an exercise scientist who’s walked alongside many people in your shoes, let me offer you some encouragement: Yes, you can move safely. And yes, movement can actually help you feel better.
This post is here to guide you through the interesting dynamic between activity and osteoarthritis.
First—Does Exercise Actually Help When You Already Have OA?
Absolutely. Years of research have shown that exercise:
- Reduces pain
- Improves how well you move
- Supports the health of your joints
- Does not speed up joint damage
In fact, movement is so powerful that it’s often as effective as medication for managing mild to moderate osteoarthritis symptoms1,2.
Exercise also helps you keep doing the things you love—walking the dog, gardening, playing with grandkids, or just getting out of a chair without wincing.
So What Kind of Exercise is Best?
Here’s the good news: there isn’t one “perfect” type. The best exercise is the one you can stick with and enjoy. That said, research highlights a few types that shine when it comes to osteoarthritis:
Strength Training
Strengthening the muscles around your joints helps take the pressure off them. Think of it like building scaffolding to support a building.
- For knees: strengthening the quads and hips helps relieve pain and improve walking.
- For hips: hip abductor and extensor training makes standing, climbing stairs, and walking easier.
- For hands: light resistance training can improve grip and reduce stiffness2,3.
You don’t need to lift heavy weights—simple bodyweight exercises or resistance bands work beautifully when done consistently.
Aerobic Exercise (Walking, Biking, Swimming)
Aerobic activity improves heart health and helps with weight management (which is huge for reducing joint load).
- Brisk walks, cycling, or swimming 3–5 times per week can improve function and reduce pain in knees and hips2,4.
- Swimming or pool aerobics are especially helpful if land-based movement feels painful—the water supports your joints and makes movement more comfortable5.
Tai Chi and Yoga
These gentle, whole-body practices are surprisingly effective for managing OA—especially in the knees and hips.
- Tai Chi improves balance, mobility, and reduces pain and stiffness6.
- Yoga helps improve flexibility, strength, and mental calm. Even modified, chair-based routines can be helpful7.
Bonus: both are low-impact and great for people who may be nervous about high-intensity movement.
Aquatic Exercise
If walking on land is painful or difficult, exercising in water can be a game-changer.
- The buoyancy takes weight off your joints.
- Warm water relaxes muscles and increases circulation.
- Pool walking, water aerobics, or simply moving in chest-deep water can help reduce stiffness and ease pain almost immediately5.
Aquatic therapy isn’t just a “gentler” option—it’s also just as effective as land-based exercise in many cases.
What About the Joints That Get Overlooked?
- Spine OA: Strengthening your core and back muscles (think gentle planks, pelvic tilts, or swimming) can support your spine and ease chronic back pain8.
- Hand OA: Finger stretches, stress ball squeezes, and hand putty exercises can help improve grip and flexibility over time3.
These areas often get ignored, but the same principles apply: stay moving, stay strong, stay consistent.
Okay, But What if I Have Bad Days?
Let’s be real—OA can flare up. Pain might spike unexpectedly. That’s okay. The goal isn’t perfection. On harder days, you might:
- Take a walk instead of strength training
- Do a 10-minute chair yoga routine instead of your full session
- Focus on stretching or light movement to keep your joints loose
Even a little movement is better than none. What matters most is not giving up.
How to Get Started (Without Overthinking It)
Start with something simple:
- Walk for 10 minutes a day, building up over time
- Try a YouTube video for arthritis-friendly yoga or Tai Chi
- Do gentle strength training with a chair and a resistance band
If you’re not sure where to begin or what’s safe for you, that’s where we come in.
You Don’t Have to Navigate This Alone
At Twin Oaks, we work with people living with osteoarthritis every day. Whether you’re newly diagnosed, feeling nervous, or struggling with flare-ups, we can build a movement plan that’s tailored to you.
- We’ll meet you where you’re at.
- We’ll help you move safely.
- And we’ll support you every step of the way.
Book a consult with one of our Twin Oaks exercise scientists today and let’s take that next step—together.
Footnotes
- Fransen M, et al. (2015). Exercise for osteoarthritis of the knee. Cochrane Database Syst Rev.
- Goh SL, et al. (2019). Relative efficacy of different types of exercise for reducing pain in knee and hip osteoarthritis. Br J Sports Med.
- Dziedzic KS, et al. (2014). Interventions for hand osteoarthritis. Cochrane Database Syst Rev.
- Zhang W, et al. (2010). OARSI recommendations for the management of hip and knee OA. Osteoarthritis Cartilage.
- Bartels EM, et al. (2016). Aquatic exercise for the treatment of knee and hip osteoarthritis. Cochrane Database Syst Rev.
- Wang C, et al. (2009). Tai Chi for knee osteoarthritis: a randomized trial. Arthritis Rheum.
- Cheung C, et al. (2017). Yoga for osteoarthritis: systematic review. Osteoarthritis Cartilage.
- Hayden JA, et al. (2005). Exercise therapy for chronic low back pain. Ann Intern Med.
