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Staying Physically Active with Osteoarthritis: Tips and Benefits

Introduction


For Riya, mornings were always the hardest. The stiffness in her knees and hips felt like rusted hinges, reluctant to move. But over time, she discovered that staying active was not just about fighting the pain—it was about reclaiming her life. Her journey to managing osteoarthritis became a series of small, thoughtful steps, each one making her feel stronger and more in control.



Living with hip or knee osteoarthritis (OA) can be challenging, but staying physically active is one of the most effective ways to manage symptoms, improve joint health, and enhance overall well-being. Here’s a guide to help you understand the benefits of staying active and incorporate practical tips into your daily routine.


Benefits of Being Active Daily with Osteoarthritis


Regular physical activity offers a range of benefits for people with OA:


  1. Reduces Pain and Stiffness: Pain and stiffness are the common complaints experienced by people with Osteoarthritis. Gentle movement helps alleviate pain and lubricate joints, much like oiling a squeaky hinge to keep it moving smoothly. Consistent activity built over a period can also improve flexibility, joint mobility, and balance, making everyday tasks more manageable.



  2. Strengthens Supporting Muscles: Osteoarthritis affects the whole joint including the muscles which can become weak in the long term leading to difficulty in performing daily activities. Stronger muscles around the hips and knees help offload joint stress and provide better joint support.

  3. Promotes Weight Management: In people who are overweight or obese, the increase in weight multiplies the force across the knee during walking, putting the joint’s tissue at high risk of damage. Physical activity, paired with mindful eating, helps control weight, reducing stress on joints and lowering overall inflammation in the body. Losing weight by 5.1 kg has shown to reduce chances of developing Osteoarthritis by 50 % in overweight women.

  4. Boosts Mental Health: People with OA knee can have debilitating experience with pain & functional limitation affecting overall psychosocial well-being & thus, poor outcomes. Physical activity releases endorphins that uplift your mood and reduce stress, anxiety, fear of movement, and fatigue. It has a positive effect on wellbeing, sense of achievement, relaxation and release from daily stress.



  5. Enhances Overall Health: Regular movement improves cardiovascular health, reduces inflammation, lowers the risk of other chronic conditions, improves sleep quality, improves self-esteem and promotes social participation.


Tips and Tricks to Stay Active


  1. Start Slow and Gentle: Begin with low-impact exercises like walking, swimming, or cycling on flat terrain. Lowering the barrier to entry increases the chances of sticking to the plan. Think of it as learning to drive in a quiet neighborhood before tackling busy highways.

  2. Incorporate Short Movement Breaks: If your daily routine involves sitting for long periods, take a break every 30 minutes to stretch or walk around.



  3. Stretch Daily: Gentle stretches improve flexibility, relieves joint stiffness and makes it easier to move around.

  4. Add Strength Training: Strength training could include bodyweight exercises, resistance bands, or free weights. Practicing these exercises 2–3 times per week at moderate intensity can improve pain and joint stability by targeting major leg muscle groups.



  5. Engage in Joint-Friendly Activities: Water aerobics, yoga, or tai chi combine gentle movement with strengthening and relaxation, much like a well-balanced meal nourishes both the body and soul.



  6. Pace Yourself: Listen to your body and avoid overexertion. Break activities into smaller, manageable segments, like dividing a big project into bite-sized tasks.

  7. Stay Consistent: Aim for 30 minutes of activity most days of the week. Even 10-minute sessions spread throughout the day can be effective—it all adds up, like making small deposits.


Creating a Daily Routine to Stay Active


Here’s an example of how you can incorporate activity into your day:


Riya began her mornings with gentle stretches while waiting for her coffee to brew.

She followed it up by a 10-minute walk in her backyard while soaking up some sun.

Since her work involved a lot of sitting with her laptop she made a point to take breaks every 30 min or so by getting up and strolling around or doing a short session of seated exercises or standing leg lifts.

She engaged in activities that she truly enjoyed like walking in a park with friends, gardening, or swimming. It helped to refresh her mind and body.

Before hitting the bed she practiced Yoga which helped her to relax and improve her sleep quality.




How Much Physical Activity is Good Enough?


Over a week, total physical activity should add up to at least 150 minutes (2½ hours) of moderate intensity activity in bouts of 10 minutes or more.

Alternatively, similar benefits can be achieved through 75 minutes of vigorous intensity activity spread across the week or combinations of both moderate & vigorous intensity activity.

Staying Consistent


  • Set Realistic Goals: Focus on small, achievable milestones, such as increasing walking time by five minutes each week or increasing steps by 10% weekly.

  • Track Progress: Use a journal or app to note your activities and celebrate small wins, like crossing off items on a to-do list.

  • Find a Partner: Exercising with a friend or joining a class adds accountability and makes the process enjoyable—like having a travel buddy on a long journey.



  • Mix It Up: Variety keeps things interesting and helps engage different muscle groups, opening up new possibilities to try different activities.




Conclusion


For Riya, every small accomplishment—whether a short walk or a completed yoga session—felt like reclaiming a piece of her independence. Staying active gives you the tools to keep moving forward, proving that every small step matters. Find activities that bring you joy and keep you moving, and you’ll discover your own path to living fully with osteoarthritis. Remember, it’s about progress over perfection—every step counts toward a healthier, more active you.


References


Berenbaum F, Wallace IJ, Lieberman DE, Felson DT. Modern-day environmental factors in the pathogenesis of osteoarthritis. Nature Reviews Rheumatology. 2018;14(11):674-681. doi:https://doi.org/10.1038/s41584-018-0073-x

Berteau JP. Knee Pain from Osteoarthritis: Pathogenesis, Risk Factors, and Recent Evidence on Physical Therapy Interventions. Journal of Clinical Medicine. 2022;11(12):3252. doi:https://doi.org/10.3390/jcm11123252

NHS. Physical Activity Guidelines for Adults Aged 19 to 64. nhs.uk. Published May 22, 2024. https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-for-adults-aged-19-to-64/

Recommendations | Physical activity: brief advice for adults in primary care | Guidance | NICE. www.nice.org.uk. Published May 29, 2013. https://www.nice.org.uk/guidance/ph44/chapter/Recommendations

NICE. Overview | Osteoarthritis in over 16s: diagnosis and management | Guidance | NICE. www.nice.org.uk. Published October 19, 2022. https://www.nice.org.uk/guidance/ng226

Wallis JA, Taylor NF, Bunzli S, Shields N. The experience of living with knee osteoarthritis: a systematic review of qualitative studies. Osteoarthritis and Cartilage. 2020;28:S365-S366. doi:https://doi.org/10.1016/j.joca.2020.02.571

 
 
 

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