How to: Exercise Safely with Osteoarthritis

Osteoarthritis (OA) causes joint pain and stiffness, but staying active is key to managing symptoms and improving quality of life. Here’s how to exercise safely and protect your joints.

1. Choose Low-Impact Activities

Avoid high-impact exercises that stress joints. Opt for low-impact options like:

• Walking

• Swimming or water aerobics

• Cycling

• Yoga or Pilates

2. Start Slow and Build Gradually

Begin with short, gentle sessions and slowly increase time and intensity. Listen to your body and avoid pushing through sharp pain.

3. Warm Up and Cool Down

Spend 5–10 minutes warming up with gentle movements before exercising and cooling down with stretches to reduce stiffness.

4. Strengthen Muscles Around Joints

Strong muscles support your joints and reduce pain. Include strength training with bodyweight or light resistance bands, focusing on muscles near affected joints.

5. Use Joint-Friendly Techniques

Avoid painful positions and learn proper form from a physiotherapist. Protect your joints by using larger joints to lift and breaking up long sitting periods.

6. Manage Pain and Rest When Needed

Some soreness is normal, but stop if you feel sharp or lasting pain. Use ice or heat and adjust your routine as needed.

7. Consult a Physiotherapist

A physio can tailor an exercise plan to your needs, ensuring you stay active safely and effectively.

Final Thought

Exercise is vital for osteoarthritis management. With the right approach, you can reduce pain, improve function, and stay active comfortably.