Moving more can be worrying, especially if you are in pain. But regular exercise can help modify your disease activity, improve pain and support your joints better.
Energetic movement doesn’t have to mean doing exercise or anything strenuous, it simply means moving your body a bit more than usual.
If you have arthritis in a particular joint, it’s absolutely fine to choose movements that don’t put pressure on that joint. The important thing is to keep your body moving in a way that works for you.
Strength movement does more than build muscles, it supports your joints and improves your whole health. It helps maintain the muscles that keep you steady and independent, offloads painful joints and improves your metabolic health, reduces inflammation, and can even lower your risk of diseases like diabetes and cancer.
Balance movements reduce the risk of tripping or falling. The good news is that balance can often improve quickly with a bit of regular practice.
These simple activities help your body stay stable and confident during everyday tasks. They also support mindfulness, helping you feel more present and improving overall wellbeing.
It’s natural to worry about this. Some mild soreness when starting a new activity is common and doesn’t mean harm. Over time, regular movement can actually reduce pain. Stronger muscles support your joints better, which can ease discomfort and stiffness. Many people with arthritis find that gentle, regular activity helps them feel better, not worse. Start slowly, and build up at your own pace.
It’s understandable to be concerned. But even when scans show joint changes, regular physical activity can improve pain, movement, and strength. These changes are often part of normal aging and don’t always explain how you feel. You will not wear your joints out by moving them more. In fact, The opposite is true.
Movement helps build muscle to support your joints, which can ease symptoms. It’s safe to exercise, even if it’s a little uncomfortable at first. That discomfort doesn’t mean harm; it usually means your body is adjusting and getting stronger.
Tips to help you get started:
It’s completely understandable to feel nervous about falling, but staying active is actually one of the best ways to reduce your risk of falling. Find out more here.
If you’re concerned, start with activities that are supervised or supported. Don’t be afraid to ask for help.
Feeling breathless is common if you also have a lung condition and during exercise and it’s not harmful. In fact, doing gentle activity that makes you a little breathless can help strengthen your muscles and improve how your body uses oxygen.
That said, it can feel frightening. If you start to feel breathless, try to stay calm. Panicking can make it worse. Slow down, rest, and focus on steady breathing.
Always keep your inhalers with you and use them if needed. Your doctor or physiotherapist can also teach you breathing techniques to help you manage breathlessness during activity.
It’s completely normal to feel concerned but the risk of having a heart attack from gradually becoming more active is very low. In fact, being inactive poses a much greater risk to your heart health.
Top tips:
It’s still quite common for gyms to ask for a medical clearance letter, especially for people with certain health conditions or who haven’t been active for a while. This is usually a precaution.
For most people, medical clearance isn’t needed to begin gentle or moderate physical activity, especially if you start from your current level and build up gradually. You don’t need to jump into intense workouts right away to feel the benefits.
If you’re unsure or have specific health concerns, it’s always a good idea to talk to your doctor or healthcare team. They can help guide you safely and confidently toward becoming more active.
If you’re currently experiencing chest pain, and you haven’t already discussed this with your medical team, it’s important to pause and speak to your medical team before starting any new physical activity.
Chest pain can be a sign that your heart or lungs need medical attention, so it’s always better to be cautious. Once your healthcare team has assessed you, they can help guide you on the safest way to stay active.
Remember: It’s not about doing more, it’s about doing what’s right for your health, at the right time, with the right support.
Even if you’re feeling unwell, have ongoing symptoms, or your condition has progressed, gentle movement can still bring meaningful benefits.
Physical activity doesn’t always mean doing it yourself. For example, a caregiver can help you move your limbs, or you might use aids like a TENS machine to support circulation and muscle function.
You may need to adapt how you move depending on how you’re feeling. Simple actions like sitting on the edge of the bed, gently moving your arms, or squeezing a soft ball can help maintain strength and comfort. Even standing up during a TV advert can make a positive difference.
Every little bit counts. Listen to your body, go at your own pace, and ask your healthcare team for advice if you’re unsure what’s right for you.
It’s important to listen to your body. If you begin to feel dizzy, unwell, or extremely tired while being active, stop and rest. Wait until the symptoms have settled before doing more.
There are some warning signs you should never ignore. Stop immediately and seek urgent medical attention if you experience:
If you’re unsure, take a break and speak to a healthcare professional. You can also find more detailed safety advice on the page for your specific condition or symptoms.
Remember: it’s always better to go gently and safely, especially when you’re starting out
It’s natural to worry that being more active might make your symptoms worse. Some people do notice that their symptoms feel more noticeable at first — this is often simply your body adjusting to the new activity. It’s a normal part of the process, and these feelings usually settle with time as your strength and confidence grow.
You can find specific safety information on the relevant symptoms and conditions pages.And remember the golden rule: Start at a comfortable level and build gradually. Doing a little, regularly, is far better than doing too much all at once.
If you’re unsure or have concerns, speak with your healthcare team for guidance
For most people living with breathlessness, increasing your activity, even just a little, is not only safe, but good for your health and your breathing.
Gentle movement can help improve your strength, energy, and confidence.
If you’re feeling unsure about your particular circumstances, you can always speak with your doctor or healthcare team first. They can help guide you on what’s safe and right for you.
It’s completely natural to feel concerned, especially if you’re just starting to become more active. But the risk of something serious, like a heart attack, happening during gentle or moderate activity is very low.
In fact, regular movement is one of the best things you can do for your heart and overall health. The key is to start slowly and build up gradually, there’s no need to rush or push too hard.
If you’re ever unsure or anxious, speak with your doctor or healthcare team for reassurance and support. You don’t have to do this alone.
Being more active can help with weight management, but exercise alone may not lead to weight loss, especially if your diet stays the same. However, even if your weight doesn’t change, moving more has many proven benefits for your overall health.
Regular physical activity can:
The National Ankylosing Spondylitis Society provide support, advice and information to people living with ankylosing spondylosi and have a comprehensive resource to support these people being active including a series of excellent exercise videos.
Arthritis UK fights the impact of arthritis through research, support, and campaigning for better care and understanding.
A free programme supporting people with joint pain through Nuffield Health gyms.
Arthritis UK offer a free 12-week joint pain programme embracing the idea that physical activity can manage and prevent joint pain issues.
ESCAPE-pain stands for Enabling Self-management and Coping with Arthritic Pain using Exercise, see the link for evidence-based, cost effective, group rehabilitation programmes for people with chronic joint pain.
We Are Undefeatable is a movement supporting people with a range of long term health conditions developed by 15 leading health and social care charities. Discover their range of resources, information and tools that can support you to move more.
This site has been put together by specialists in exercise medicine and supported and funded by Nuffield Health Charity. In collaboration with academic experts, specialists in behavioural change, medics across a wide spectrum of specialties, physiotherapists, nurses and most importantly, people living with the symptoms of long term conditions. Through our rigorous academic process we have carefully ensured that all the information on this website is trustworthy and evidence based.
The following organisations have contributed to and endorsed the content of this website.
