Exercise programmes

Exercise programmes for arthritis are one of the most powerful tools you can use to manage pain, stay mobile, and feel better - physically and emotionally. Whether you're newly adjusting to life with arthritis or you've been living with it for a while, the right kind of movement can help you build strength, improve balance and flexibility, and support your overall hauora.

You don’t need to be sporty or fit to get started. The key is finding an approach that works for you, your joints, your lifestyle, and your goals. You might begin with gentle stretching at home, walking around your neighbourhood, or joining a class in your community. There’s no one-size-fits-all, but there is a way forward for everyone.

An exercise programme is a planned and structured set of movements designed to support your health. For people with arthritis, these programmes are often tailored to their specific condition and needs. They can include:

• Aerobic activity (like walking or swimming)
• Strength training (to protect joints and build muscle)
• Flexibility work (such as stretching or yoga)
• Balance exercises (to reduce falls and improve stability)

You might work through a programme at home, in a gym, in water, or alongside a physiotherapist or trained instructor. It’s all about moving in a way that feels good, and helps you live well.

Here are some options to help you explore exercise programmes for arthritis in New Zealand:

Local gyms often offer classes like Pilates, yoga, or strength training. Many can be adapted to suit your needs. Start by having a kōrero with a trainer about what works for you and your joints.

This free health referral service connects you with a personalised activity plan and ongoing support. You can self-refer or ask your GP.

Go to Green Prescriptions – Health New Zealand | Te Whatu Ora

Connect with others living with arthritis through our private Facebook group. Swap tips, ask questions, and stay motivated in a safe, supportive space.

Open the Facebook App and search Arthritis Healthy Eating & Exercise Support Group NZ
 

These gentle classes focus on building confidence, improving mobility, and preventing falls.

Find a class at Live Stronger

Make sure you're getting safe, expert advice from someone who understands joint conditions.

Find an exercise professional at REPS

Sport NZ has ideas to stay active across all stages of life.

Visit Sport NZ

If you have hip or knee osteoarthritis, this evidence-based programme combines education and exercise to reduce symptoms.

Visit GLA:D New Zealand