The best exercises to try if you have arthritis

Our survey said

Of course, it is important to be selective about which forms of exercise are right for you. In Patient's recent survey of 281 healthcare professionals, doctors were more likely to recommend low-impact activities for arthritis than more vigorous forms of exercise.

The leading activity was yoga and Pilates (recommended by 64% of doctors) followed by bowls and pétanque (recommended by 50%) and swimming/snorkelling/diving (49%). At the other end of the spectrum, the least recommended sports were skateboarding (6%), hockey (5%) and rugby (4%).

We asked healthcare professionals which are the best sports for arthritis

Patient picks for Arthritis

Bones, joints and muscles

What causes osteoarthritis?

Osteoarthritis is the most common cause of arthritis, and typically affects older adults. It causes pain and stiffness of affected joints. Osteoarthritis typically affects the knees, hips, hands and spine, although it can affect other joints too. Diagnosing osteoarthritis is based on typical symptoms and examination findings. Tests like X-rays and blood tests often aren't needed, but can sometimes be useful to look for other conditions. Osteoarthritis treatments include maintaining a healthy weight, exercise, pain-relieving medication such as non-steroidal anti-inflammatory drugs (NSAIDs), and sometimes other treatments such as joint injections and surgery.

by Dr Doug McKechnie, MRCGP

Bones, joints and muscles

Chondrocalcinosis

Chondrocalcinosis is very common but only tends to cause symptoms when it is caused by an underlying condition, such as osteoarthritis.

by Dr Colin Tidy, MRCGP

Stretch and strength

"Those with arthritis can benefit from a combination of gentle stretching, strengthening and aerobic exercise. Examples of suitable aerobic exercise are walking, swimming and cycling. Other low-impact activities, such as doing the housework or some gardening, can also count as aerobic exercise," says Wendy Davies, from the information team at Arthritis Care.

She adds that those with rheumatoid arthritis, for instance, should be encouraged to incorporate aerobic and resistance/strengthening exercises into their routine care. This can help to reverse cachexia (loss of muscle mass) and improve muscle function without making the condition worse.

However, if you haven't exercised for a while, it's important to start slowly and gradually build up how much physical activity you do. It's crucial never to force a painful joint, and to stop immediately any time an exercise gives you a sharp pain.

"Many high-impact, contact sports are unsuitable for those with arthritis, particularly ones that entail jerky movements," says Wendy Davies. "Therefore, it's no surprise that skateboarding, hockey and rugby were the least recommended sports."

Low-impact activities

Yoga and Pilates, which topped the poll, are highly suitable for many people with arthritis - not only are they low-impact and gentle, but they help to strengthen muscles, which support the joints. It’s important to find a teacher who understands arthritis and can adapt the movements or poses for individual needs. Check with your doctor or physiotherapist first to find out if there are any particular movements to avoid.

"Pilates is great for arthritis because it doesn't put any stress or strain on your joints - they are not forced into awkward positions," says Lynne Robinson, founder and director of Body Control Pilates and author of The Pilates Bible and Pilates for Life. "Instead we teach you how to align your joints before you start and then you keep this good alignment while you perform the exercises. Gently, and with control, you mobilise your joints helping improve range of motion. Many teachers also have government-accredited certificates in teaching older clients, which would include tailoring the movements for common conditions such as arthritis and Parkinson's."

Wendy Davies adds that it is no surprise to see so many doctors recommending bowls/pétanque and swimming.

"These are also ideal for many people with arthritis, being low-impact activities," she says. "Aqua aerobics can also benefit those with various types of arthritis; the advantage of doing an aerobics class in water is that, unlike on land, there is significantly less stress on joints. If swimming, avoid breaststroke if you have arthritis in your hips or knees, as it can strain them."

Another useful precaution is to check that venues, and their facilities, are accessible, and to inform instructors that you have arthritis first. Although it's crucial to work within your limits, doing some form of exercise on a regular basis can make a huge difference to your quality of life.