Types of exercise

When you're living with arthritis, moving your body in the right way can make a huge difference. Exercise helps reduce pain and stiffness, supports joint health, builds strength, and boosts your overall wellbeing. The key is finding the types of movement that feel good for you and work with your lifestyle, energy levels, and condition.

There are four main types of exercise for arthritis. Each one brings its own benefits, and when you combine them, they can help you move with more ease, confidence, and comfort.

Let’s take a look at the four main types of exercise for arthritis: cardio, resistance, mobility, and balance training. You don’t need to master them all at once, but understanding how each type helps your body can guide you on your exercise journey.

Cardio exercise (also called aerobic or endurance exercise) gets your heart rate up and makes you breathe a bit harder, like walking briskly, cycling, or swimming. You’ll know you’re doing cardio when you’re a bit “huffy and puffy” and feel warmer.

Why it matters:

• Supports your heart and lungs
• Boosts energy and mood
• Helps with weight management and blood sugar control
• Can help reduce stress, anxiety, and depression

Resistance exercise, also known as strength training, helps you build and maintain muscle. It involves using your own bodyweight, resistance bands, or equipment like dumbbells or kettlebells.

Why it matters:

• Fights age-related muscle loss
• Strengthens bones and improves posture
• Helps you lift, carry, and move more easily
• Reduces your risk of falling as you get older

Mobility exercises (sometimes called stretching or flexibility work) help you move your joints through their full range of motion.

Why it matters:

• Keeps your joints moving well, even if they’re sore or stiff
• Helps prevent long-term loss of movement
• Supports daily activities like dressing, cooking, or reaching

Balance training helps improve the systems in your body that keep you steady, like your eyes, ears, and sense of body position.

Why it matters:

• Prevents falls and injuries
• Supports confidence while walking or climbing stairs
• Can be started at any age; it's never too early or too late

You don’t need to start everything at once. Begin with what feels manageable and enjoyable. Whether that’s a short walk, gentle stretches, or a seated class, every bit of movement counts.

If you’re unsure where to begin, talk with your GP, physiotherapist, or Arthritis Assist. We’re here to support you to move in ways that feel good and work for you.