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5 Easy Exercises for Arthritis Pain Relief


According to the CDC, arthritis is the leading cause of disability in the United States, affecting some 54 million adults. If you're one of the millions of Americans living with arthritis, you know that the pain can sometimes be debilitating. Though there is no cure for arthritis, there are things you can do to ease the pain and improve your quality of life. Exercise is one of the best ways to do just that.

Water Aerobics

Water aerobics is a great way to exercise if you have arthritis. The water supports your body weight, which takes some of the pressure off of your joints. And the warm water can help to soothe your muscles and ease the pain. There are often water aerobics classes offered at local gyms or community centers. Additionally, strengthening your muscles can help decrease the stress on your joints. This relief can decrease the pain you may be having from arthritis. Pair the exercises with the low impact of swimming, and it can help.

Tai Chi

Tai chi is a slow, gentle form of martial art that originated in China. It involves a series of slow, graceful movements that are often described as meditative. Tai chi has been shown to help with arthritis pain relief, as well as improve balance and flexibility. If you're interested in trying tai chi, there are often classes offered locally for people who are interested in trying it. Tai chi can help with arthritis pain relief by improving balance and flexibility and by strengthening the muscles around the joints. There are often tai chi classes offered at local gyms or community centers. If you are interested in trying it at home, you can usually find intro classes to Tai Chi online. Sites like YouTube has videos that you can follow along with.


Swimming is another excellent form of exercise for people with arthritis. Like water aerobics, swimming provides resistance without putting pressure on the joints. It's also a great cardio workout, which can help to increase overall fitness and reduce pain. Interestingly, the strength-building of your cardio system can also increase your blood flow, which tends to decrease inflammation. Inflammation is a common cause of pain when it comes to arthritis. There are often public pools or community centers that offer swimming lessons or open swim times. If you know swimming but are unfamiliar with exercises or things you can do, then it may be worth getting a swimming workout plan from online.

Range-of-motion exercises

Range-of-motion exercises are important for people with arthritis. These exercises help to keep the joints flexible and reduce pain. They can be done either sitting or standing and often involve gentle movements of the arms and legs. Range-of-motion exercises can be done at home or in a class setting. Many gyms and community centers have classes exactly like that.

Light weightlifting

Weightlifting is often thought of as an activity for people looking to bulk up. However, lifting lighter weights can actually help with arthritis pain relief. This is because it helps to increase muscle strength and improve range of motion. It's important to consult with a doctor or physical therapist before starting any weightlifting program, however.


Walking is a great way to get some exercise if you have arthritis. It's low-impact, so it won't put too much pressure on your joints. And it's something you can do almost anywhere, anytime. Walking is a great cardio workout, which can help to increase overall fitness and reduce pain. Start a walking program slowly, then work up to longer walks as you build endurance.

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Professional Help

Though there isn't a cure for arthritis, there are some things that orthopedic doctors can help. Though orthopedics is different from traditional exercises, it may be ideal to talk to an orthopedic doctor. Orthopedics is the branch of medicine that deals with the treatment of disorders of the musculoskeletal system. This includes bones, joints, muscles, tendons, and ligaments.

These easy exercises can help ease your arthritis pain and improve your quality of life. Remember to check with your doctor before starting any new exercise routine, and always listen to your body. If something hurts, don't do it. With a little perseverance, you'll be on your way to feeling better in no time.

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