You might already know that movement matters, but when you’re living with arthritis, it’s not always easy to stay active. The good news is that even small, gentle steps can make a big difference. This page is here to support you and your whānau to understand the link between arthritis and movement, and how to keep your joints and muscles strong.

Exercise is one of the most powerful tools for managing arthritis. Whether you have osteoarthritis or inflammatory arthritis, regular activity helps reduce stiffness, protect your joints, and maintain strength and function over time. It also supports your mood, sleep, energy levels, and overall health and wellbeing.

Why movement matters

Joints are made to move, and they need movement to stay healthy. When you stop moving, joints can become stiff, muscles weaken, and symptoms like pain and fatigue may feel worse. With regular movement, though, your body gets a chance to reset, recharge and rebuild.

Benefits of regular movement

Less joint stiffness and pain
Stronger muscles to support your joints
Better sleep and energy
Reduced fatigue
Improved mood and confidence
Lower stress levels
Support with managing your weight
Improved blood sugar control
Healthier heart, brain and lungs
Better balance and independence
Delayed onset of age-related decline

What happens to joints that don’t move

Your joints contain cartilage, which is a smooth, rubbery tissue that cushions and protects the bones. Cartilage doesn’t have its own blood supply, so it relies on movement to receive nutrients and remove waste. Without regular movement, cartilage can:

Start to thin and weaken
Lose its ability to absorb shock
Become dry and brittle
Increase your risk of joint damage

Movement, even gentle movement, helps circulate synovial fluid (the joint’s natural lubricant), which keeps cartilage healthy and hydrated.

Tip: walking, swimming, stretching or cycling are all great low-impact ways to support joint health.

Common concerns

If you’ve ever said, “I want to move, but…” - we hear you. There are real challenges when it comes to exercising with arthritis. It’s not just about finding time or energy; it’s also about finding confidence and the right support. Here are some common concerns, and some gentle, realistic ideas to help:

You're afraid exercise will make things worse

This fear is valid - but the right type of movement can actually reduce pain over time. The key is low, slow and short.

Start low: begin with gentle movements that don’t overload your joints
Go slow: controlled movements help you avoid injury
Keep it short: 5 to 10 minutes is a great place to start

💡 Tip: Try water-based exercise, tai chi, or stretching. Work with a physio if you can.

You don't know where to start

You’re not alone. Many people feel unsure at the beginning. We can help you figure out where to start.

💡 Call Arthritis Assist. We can help you find local classes, exercise professionals or easy resources to guide you.

You don't feel motivated

Living with arthritis is tiring - mentally and physically. Motivation doesn’t always come easy. Keep a note visible with reasons why you want to stay active - for your tamariki, mokopuna, your independence, or your wellbeing.

💡 Tip: Try saying a personal mantra like: “I always feel better after I move.”

You're in too much pain

Pain can be a big barrier. But movement doesn’t have to be intense to be effective. Plan your movement for after you've taken pain relief.

💡 Tip: Start with seated stretches or light walking, even for just a few minutes.

You don't have time

You don’t need an hour. You just need a moment. Starting small for just a few minutes at a time is enough.

💡 Tip: Break your day into movement “snacks” — 5 minutes in the morning, 5 after lunch, 5 in the evening. Stretch while the kettle boils or walk while on a phone call.

You are low on energy

Fatigue is real. But gentle movement can help reduce it over time.

💡 Tip: Match your movement to your energy. On low days, stretch. On better days, walk. Listen to your body, not the clock.

You've tried before and didn't stick to it

That’s okay. Life changes, and so can your routine. Reflect on what didn't work. Was it too intense? Too boring, or too lonely?

💡 Tip: Try something new, like online exercise videos, water exercise, or a short walk with a friend.

Understanding soreness and safety

You may feel some muscle soreness after a new type of movement. This is normal and should ease within 1–2 days. Here’s how to tell the difference between good soreness and pain that needs attention:

Good	Not-so-good
Muscle fatigue that goes away in a day or two	Joint pain that lingers or worsens
Soreness after new movement	Sharp or swelling pain during movement
Feeling tired but uplifted afterwards	Feeling worse after each session

💡 Tip: Ease sore muscles with gentle stretching, a warm bath, or a heat pack. If pain continues, try modifying the movement or reducing the intensity.

Motivation tips

Set small, realistic goals
Celebrate every win, no matter how small
Keep a record of how you feel after moving
Lay out your exercise clothes ahead of time
Find an exercise buddy or join a group
Schedule movement into your calendar
Use music to boost your mood

Movement isn’t about “pushing through” pain. It’s about working with your body in a way that restores your mana and feels uplifting. Be kind to yourself. You don’t need to be perfect - just consistent in a way that works for you.