How Movement Can Relieve Pain, Improve Function, and Keep You Moving
Osteoarthritis (OA) is one of the most common chronic conditions in Australia, affecting over one-third of people aged 75 and older. Often referred to as “wear and tear” arthritis, OA is a degenerative joint disease that results from the gradual breakdown of cartilage—the protective tissue between your bones. As cartilage wears away, bones begin to rub together, leading to pain, stiffness, swelling, and reduced movement.
But here’s the good news: exercise is one of the most effective treatments for osteoarthritis. Yes—even if it hurts a little at first.
What Are the Benefits of Exercise for Osteoarthritis?
Done correctly, targeted exercise helps reduce symptoms and improve function by strengthening the muscles and tissues that support your joints.
Here’s how exercise helps:
- Slows the decline in joint range of motion and strength
- Strengthens the muscles, bones, tendons and ligaments around affected joints
- Reduces pain and stiffness in commonly affected joints like the hips, knees, and hands
- Improves mobility, posture, and balance
- Assists with weight management, reducing joint stress
- Boosts mood, sleep and overall energy
Chat to our team about an arthritis exercise plan
But Doesn’t Exercise Make It Worse?
It’s a common concern—and a valid one. Many people living with OA worry that exercise will make their pain worse or damage their joints further. However, research consistently shows the opposite.
When you avoid using a painful joint, the muscles around it become weaker and less able to support it. This leads to more stiffness, reduced function, and even more discomfort over time. By contrast, safe, progressive exercise builds strength and tolerance—helping you move better with less pain.
💡 The key is to start small and build gradually, with the right type of exercise at the right intensity, prescribed by a qualified professional like an Accredited Exercise Physiologist.
What Kind of Exercise Is Best for Osteoarthritis?
The best approach includes a combination of aerobic (cardio) and resistance (strength) training. Here’s what that might look like:
1. Aerobic Exercise for Joint Health
These improve endurance, blood flow, and general mobility—without overloading the joints.
Examples:
- Walking
- Stationary biking
- Swimming
- Water aerobics
💡 Aim for 150 minutes per week, even in short 10-minute sessions across the day.
2. Resistance Training for Strength
Resistance exercise strengthens the muscles around your joints, helping reduce load and prevent further deterioration.
Examples:
- Bodyweight movements (e.g. sit-to-stand, wall push-ups)
- Resistance bands
- Light free weights or machines
- Reformer or mat Pilates
💡 Aim for at least 2 sessions per week. Slight discomfort is okay—just work within a range that feels challenging but safe.
Movement Over Time = Better Function for Life
Osteoarthritis is a long-term condition, but that doesn’t mean you have to live in pain or stop doing the things you love. The more you move, the more your joints will be able to move. At The Active Studio, our exercise physiology programs are designed to meet you where you’re at—and build you back up, step by step.
Book your arthritis-friendly assessment with an Active EP
Final Thoughts
Exercise is not just safe for people with osteoarthritis—it’s essential. It reduces pain, supports joints, builds confidence, and helps you maintain your independence.
