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Exercises to Ease Arthritic Pain

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If you are experiencing arthritic pain, you may be able to alleviate some pain with exercise. In recognition of Arthritis Awareness Month, how can exercise help in alleviating arthritic pain?

  • Exercise strengthens bones
  • Exercise develops muscle strength around the joints
  • Exercise gives you strength and energy to withstand the daily grind
  • Exercise develops better balance and posture for happier joints
  • Exercise supports a healthy weight, which minimize stress on your joints
  • Exercise helps you sleep better, which promotes a happy, healthy body

While having arthritis it is natural to shy away from exercise or excessive movement for fear of aggravating the pain. However, studies have shown that lack of mobility can cause joint pain to develop or worsen. Exercise develops the strength in bones and surrounding muscle tissue to support your joints. Well supported bones and joints are less likely to incur pain.


If you’re considering exercising, talk to your doctor. If you know a good physiotherapist, they specialize in movement and function. They’ll likely recommend three types of exercises; stretching, strengthening, and cardiovascular.

Stretching Exercises

These exercises loosen the joints and muscles within your body’s target area and allow you to extend them to full capacity. Common stretching exercises focus on elbows, shoulders, hips, and knees. When done regularly, your body will stay fluid and flexible.

Strengthening exercises

Strengthening exercises are meant to develop the strengthen your muscles. It is especially important to build muscle strength for those that suffer from arthritis. Strong muscles around bones will support pain-free joint movement. Strengthening exercises may include squats, bicep curls, and pushups.

Cardiovascular exercises

Cardiovascular exercises help support heart health. Often referred to as aerobic exercises, cardiovascular exercise improves your stamina and supports a healthy weight. The better your weight, the less strain put on your joints and bones to carry that weight. If you suffer from arthritis, start with some low-impact aerobic exercises. Build up your agility slowly and then move to som strength building exercises.

For a full-body experience, consider paddle boarding. Stand up paddle boards offer the low-impact benefits of aerobics while also supporting full-body movement, stretching, and strength building. Here are just a few of the many reasons why we love stand up paddle boarding.

  • low impact
  • overall strength building
  • improves balance
  • improves endurance
  • full-body workout
  • cardiovascular workout benefits
  • reduces stress while connecting with nature

Consistency is key to minimizing arthritis pain with exercise. Start with some regular stretches and progress to moderate strengthening exercises, all while injecting cardiovascular exercises in between. Before you know it, you’ll be feeling years younger and moving like you used to.