Myths about exercise & arthritis

It is understandable to be worried about exercise causing damage or worsening pain when you’re living with arthritis. However, exercise has been shown to be effective for improving arthritis symptoms. It is also important for improving your general fitness and overall health and wellbeing. Speaking with your rheumatologist or physiotherapist will help you to understand what level of activity is appropriate for you. 

Starting off slowly and for shorter periods is a good way to build up intensity and duration of exercise in small steps. It will also help lessen pain and discomfort. However, it is important to remember that it is normal to feel some level of discomfort when your body is doing an activity it is not used to.

Soreness in your muscles is a normal and common response to exercise and it can sometimes come on a day or two after you’ve exercised and last for a few days.  If you experience pain or soreness that lasts more than a few days or if you have sudden or increase in pain while exercising, you should stop and consult your health professional. 

If you would like to read more information about arthritis and exercise read our physical activity and exercise information sheet 

Undertaking regular physical activity is a lifestyle change, which takes time to adapt to. Sometimes, when we do not see improvements quickly, it can be hard to stay motivated and keep trying. 

If you are struggling to stay motivated, finding a type of activity that you enjoy doing and then planning for the week ahead can help you to stick to a routine. You might find that exercising with a friend or family member at a regular time during the week can help keep you on track. For example, schedule a time to go for a walk once a week with a friend. 

It may also be that a different type of exercise program might work for you. Sometimes it takes time to find the best program for you.

A physiotherapist or exercise physiologist can help you work out your personal short- and long-term goals and find the type of exercise that suits your needs and gives you the best results. They will work with you to help achieve these. You can also find a range of exercise programs listed on this website to help you find something that suits you and help you get started moving. You can also call our Arthritis Infoline on 1800 011 041 to find local programs near you.

This is understandably a challenge for people living with arthritis when fatigue and low energy can be common symptoms. 

To help manage this, pacing yourself is important to avoid ‘crashing and burning’. This means balancing activity with short breaks to help make the most out of your energy.  You may find that it will take some time to figure out the right balance between activity and rest that works for you. 

It is important to remember, that regular physical activity will help to increase your energy levels over time. You may also find that your sleep quality will improve, resulting in less tiredness. 

If you have had an injury from falling, you may be worried that movement will increase your risk of falls. However, regular movement will improve your balance and strength which will help reduce your risk of falling. It will also help to build your confidence in doing daily activities like climbing stairs or getting in or out of the shower. 

Other benefits of regular movement include improved mobility, posture, less stiffness, and reduced pain. 

Walking is a great way to start moving. It’s free, low impact and can be included as part of your daily routine. 

There is a range of programs you can find on our website that can help you get started moving and improve your balance and strength. To find local programs near you, call our Arthritis Infoline on 1800 011 041. You can also see a health professional who can help you get started on a program to improve balance and reduce your risk of falls. 

Exercising doesn’t mean you need to lift heavy weights or do intense cardio activity to achieve benefits.  Exercising is about moving your body to help improve your mobility and flexibility of joints to help you manage your arthritis by reducing pain and stiffness. You don’t have to push yourself to the limit to improve your health and wellbeing. 

The key is to find a type of activity that aligns with your fitness level, preferences and goals to promote ongoing adherence. Doing a type of activity appropriate for you will also reduce the risk of burnout, injury, fatigue or discomfort. 

To help get started, think of some activities that you enjoy doing. If you start with activities that you enjoy, being active will feel less like a chore.  Remember, you can always gradually increase the length or intensity of the activity. 

If you would like additional help, a physiotherapist or exercise physiologist can tailor a program specific to you to help achieve your goals and keep you engaged with exercise.

You can stay active without needing access to a gym or other facilities. This website has several home-based exercises to help you stay active at home. Many of the exercises can be done using your own body weight, meaning you don’t need weights or any equipment to perform the exercises. Our state-based arthritis offices run programs that can be done at home. Contact our Arthritis Infoline on 1800 011 041 for more information. 

Many local communities have parks for walking, cycling or equipment for exercises like step-ups or pull-ups. You can also contact your local community centre to see what programs they run or facilities they have.  You should also check whether they have transport services available to help you get to and from any facility. Read more about exercising safely and sustainably in the community.

If you have other health problems that prevent you from being active, you should speak with your health team to make sure your conditions are appropriately managed. Initially, you may benefit from exercising with a physiotherapist or exercise physiologist who can consider you conditions and recommend you suitable exercises. This can help you build up your confidence and ability in exercising under expert supervision. It is important to remember that many other health conditions also benefit from appropriate exercise. 

When you’re short on time, incorporating shorter workouts into your daily routine can be an effective way to increase your daily activity and achieve benefits. Even doing 15-30 minutes of activity can make a difference. 

Below are some suggestions to help increase your daily activity. 

• Plan your activity for the week ahead. Scheduling your activity in your calendar just like any other important task. For example, you might schedule going for a 15-30 minute walk every other day. Remember, you can start off in small increments and work your way up to longer walks. Planning your activity helps to build consistency, which is important when starting a new exercise routine. 
• Find ways to incorporate exercise into your daily routine. For example, if you’re going to the shops, park further away and walk a bit longer to the shops. Take stairs instead of escalators or lifts. This can be a great workout for your lower body. 
• Do at-home workouts. Many at-home exercise videos are available online including on this website. These include short, guided workouts that only require yourself and no weights or equipment. Doing workouts at-home is a great way to increase your daily activity without having to go to a gym or sport facility. 

Starting a new exercise routine doesn’t mean you need to pay expensive fees to join a gym. There are many activities you can do to that are low-cost or free. Below are some examples:

• Access online exercise videos to do at-home. Many exercise videos are available online, so you can do them at home at your own pace. Many videos are free and do not require equipment. 
• Exercise in your local community. Your local community is a great place to start when looking for low-cost options that are close to home. Check with your local community centre to see what classes they run and whether they are suitable for arthritis. If you have a local swimming pool, check whether they run hydrotherapy or warm water exercise classes. Exercising in warm water is good for arthritis because the joints and muscles are supported by the water. Read more about exercising safely and sustainably in the community.
• Exercising with friends. Working out with friends can be a great way to increase your physical activity, while getting more enjoyment out of exercise.  Try planning a walk with friends to increase your daily activity.
• Exercising with a health professional. If you haven’t exercised in a while, seeing a physiotherapist or exercise physiologist may be a good option. Although, this will occur a cost, it is a great way to understand what level of physical activity is appropriate for you. Once you understand what level of physical activity works for you and are confident performing them without expert supervision, you can continue these exercises at home. People with a chronic condition, like arthritis can get a rebate for up to 5 sessions with a physiotherapist or exercise physiologist each calendar year, through Medicare. Speak with GP for more information. To find out more read our articles How to get the most out of your sessions with an exercise professional and What to look for in an exercise professional.