Osteoarthritis

It’s normal to feel some muscle soreness when you start a new activity, especially if you haven’t been active for a while. This doesn’t mean you’ve done any harm. As your body gets used to moving, the soreness usually eases.

Many people with joint or muscle pain actually find that regular movement helps. Stronger muscles give better support to your joints and spine, which can reduce pain over time.

Tips to help manage discomfort:

• Be active at the time of day when your pain is usually least
• Always warm up and cool down for 5–10 minutes
• Start at a comfortable level and build gradually

If you feel a new pain, swelling, or if your pain stops you from moving at all, speak with your healthcare team for advice.

It’s completely understandable to worry, but research shows that even with changes seen on a scan, regular physical activity can still improve pain, movement, and overall function.

Many people have changes on scans, especially as they get older, and these often don’t match the pain or symptoms they feel. In fact, most of the time, these changes are a normal part of aging and not a reason to avoid being active.

Building strength around your joints helps support them and can reduce pain over time. It’s okay if it feels a bit uncomfortable at first, this doesn’t mean you’re causing more damage. It’s just your body getting used to moving again.

Tip: If you have swelling in a joint due to arthritis, it’s helpful to get that treated. Swelling can make it harder for muscles to get stronger. Speak to your healthcare team for advice.

If you have osteoarthritis in your knees, research shows that walking or running does not make the condition worse. In fact, regular movement can help reduce stiffness, improve strength, and support joint health.
The key is to listen to your body, start slowly, and choose the pace and distance that feel right for you.

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:

• If you’ve had a heart attack or unstable angina in the last 6 weeks, it’s safest to start exercising through a structured rehabilitation programme. Ask your doctor for a referral.
• Start at a comfortable level and build gradually. The greatest risk comes from suddenly doing vigorous exercise when your body isn’t used to it.
• If you’re having chest pain that hasn’t been assessed, speak to your doctor before starting any new activity.

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 OK 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:

• Chest pain that doesn’t settle when you stop
• Any chest pain that hasn’t been assessed by a doctor
• Blacking out or fainting
• Severe or unusual shortness of breath

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 arthritis, 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.

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:

• Improve your heart and lung function
• Boost your mood and energy
• Reduce your risk of serious conditions like type 2 diabetes and heart disease
• Help maintain your mobility and independence