Many people find that as they gradually become more active and build strength, their pain starts to improve.
It’s completely understandable that pain can make it hard to feel motivated to move more. But it’s important to know that feeling some discomfort during or after activity doesn’t mean you’re causing harm. In most cases, it’s a sign your body is adjusting and getting stronger.
Start at a comfortable level and build gradually. You’re not alone, support is available if you need help finding ways to move that work for you.
Energetic movement doesn’t have to mean doing exercise or anything strenuous, it simply means moving your body a bit more than usual. Find out more here.
If you’re dealing with pain in a particular area, 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 helps build and maintain the muscles that support your body, keeping you steady, active, and independent. Over time, this can make daily activities like shopping, housework, or gardening feel easier and less tiring.
You don’t need to stand or lift heavy weights to build your strength, you can start with simple exercises while sitting in a chair or even lying in bed.
Balance movements help you stay steady on your feet and reduce the chance of tripping or falling. If you’re living with pain or feeling weaker, it’s common for balance to be affected, but the good news is, it can often improve quickly with regular practice.
You may feel a little more discomfort at first as your body gets used to new movements, this is completely normal. It doesn’t usually mean you’ve done any harm. In fact, regular movement can help reduce pain over time by strengthening muscles, supporting your joints and optimising your pain pathways.
However, if your pain becomes severe, if you’re unable to move, or if you notice new pain or swelling that doesn’t improve with rest, it’s important to speak to your medical team. They can guide you on how to move safely and comfortably.
It’s completely understandable to feel concerned after hearing that your scan shows some changes. But it’s important to know that scans don’t always reflect how much pain or difficulty someone is experiencing. Many people have changes on scans, even quite significant ones, without having any symptoms at all.
Research shows that regular, gentle movement can actually improve pain and function, even when changes are seen on a scan. Building strength around your joints helps to support them, reduce discomfort, and make everyday tasks easier.
If you’re unsure where to start, speak to a healthcare professional who can help guide you with safe and appropriate exercises.
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.
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 ad break 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:
Start at a comfortable level and build gradually
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.
If you’re unsure or have concerns, speak with your healthcare team for guidance.
For most people living with pain, 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.
You can also check the safety information on the Conditions page for advice tailored to your situation.
I don’t have a history of heart disease, but I’m still worried about having a heart attack when I exercise.
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 at a comfortable level and build 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.
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 at a comfortable level and build gradually.
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.
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 mobility and independence
So even if the scales don’t change, your health and wellbeing still can. If weight loss is your goal, combining regular activity with healthy eating habits is often the most effective approach.
A free programme supporting people with joint pain through Nuffield Health gyms.
Arthritis UK fights the impact of arthritis through research, support, and campaigning for better care and understanding.
Nuffield Health have created a unique tailored movement programme designed to help people living with one or more long-term conditions who are suffering from the following symptoms - chronic pain, long-term fatigue and / or breathlessness.
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.
