These Three Exercises Can Help Your Arthritis

Between 2019 and 2021, approximately 53.2 million adults aged 18 and older were diagnosed with some form of arthritis, rheumatoid arthritis, gout, lupus, or fibromyalgia, according to data from the National Health Survey.

Further analysis reveals that women are 35% more likely to have arthritis compared to men, with 24.2% of women reporting to suffer from the condition compared to 17.9% of men. Almost half (47.3%) of those aged 65 and older had arthritis while those aged between 18 and 44 were less likely to develop it, with just 5.4% of people in this age group formally diagnosed by a medical doctor.

Those who were overweight or obese, were also more likely to develop arthritis and joint pain than those classed as underweight or a healthy weight.

With this in mind, Dr. Amit Poonia, M.D, a pain management specialist at, the Interventional Pain Management & Ortho-Spine Center, has shared his top tips for preventing and managing joint pain and arthritis.

Dr. Poonia says, “For those who are more likely to develop, or already have, joint pain and arthritis, building up your exercise routine is one of the best ways to prevent and alleviate joint pain. 

“Exercises that include weights, resistance bands, or even your own body weight, can help to build stronger muscles. The stronger your muscles are, the greater increase you will see in your mobility, which considerably helps in terms of doing simple functional tasks such as cleaning, cooking, and doing your laundry. 

Aerobic exercises such as a brisk walk or cycling can be good for those struggling with joint pain. They can help to build cardiovascular endurance, boost your energy, and work out all your muscle groups. Swimming is especially helpful as moving in water puts less weight on your joints. 

“It’s important not to ignore flexibility and balancing exercises when building your exercise routine as these are low-impact and reduce the risk of injury. Yoga, pilates and stretching keep your body moving throughout the whole exercise and can help to prevent stiffness.  

Pilates stretches your spine and strengthens your muscles, while yoga helps to improve flexibility and lowers stress. Tai Chi is also good for those at risk of falling, or who have trouble walking.”   

As well as offering tips on how to build a good exercise routine for your joints, Dr Poonia has suggested some adjustments that you can make in your daily life.

“It’s also key to be aware of habits that can worsen your symptoms, such as smoking and unhealthy eating,” he adds.

“Smoking can cause whole-body inflammation, which can exacerbate the pain in your body. Eating the main five food groups regularly is important to maintain a healthy weight to avoid putting extra weight and stress on your joints. Calcium, vitamin D, and iron are particularly important to promote bone strength.” 

As arthritis and other rheumatoid conditions are a leading cause of work disability, the pain specialist also recommends the following for those suffering with pain at work.  

“Those who work sat down for extended periods of time, should aim to get up every 30 minutes to stretch their muscles, as well as creating an ergonomic work environment for themselves.  

“This can include ensuring that your chair is the right height and has good back support, that your table is the correct height for you, and there is something to support your wrists if needed.” 

“For those who are regularly on their feet for work, such as construction or warehouse workers, it is important to ensure that they are lifting heavy items correctly. Placing the load on your knees and hips, rather than with your back, and holding items close to your chest, rather than out in front of you with your wrists, can help to reduce pain on these common areas of inflammation. 

 “Prioritizing self-care, including healthy nutrition, regular exercise, and sufficient rest, are important steps for helping manage the challenges of joint pain and arthritis,” he adds.   

Sources: Centers for Disease Control and Prevention,,,,,,

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