Exercises for the Elderly With Arthritis
Gentle movement can help reduce stiffness, support the muscles around painful joints, and make everyday activities feel more manageable. Start slowly and choose movements that match how your body feels today.
Arthritis can make movement feel like the last thing you want to do. But remaining completely inactive may allow joints to become stiffer and the supporting muscles to grow weaker.
The goal is not to force a painful joint through a difficult workout. A useful arthritis routine combines gentle range-of-motion movements, light strengthening, balance practice, and low-impact activity at a level your body can tolerate.
The Centers for Disease Control and Prevention lists walking, cycling, swimming, water exercise, tai chi, dancing, and light gardening among joint-friendly activities. The CDC also notes that activity can be divided into short five- or ten-minute sessions.
This routine is general guidance
Arthritis includes many different conditions. Ask your doctor or physical therapist about appropriate movements if you recently had surgery, have severe joint damage, experience frequent falls, or have another condition that affects safe exercise.
Start With Four Simple Goals
You do not have to complete a long workout on the first day. Begin with a few comfortable movements and gradually add more when your joints tolerate them.
Warm the Joints
Move gently for three to five minutes before strengthening.
Stay Comfortable
Use a smaller range of motion when a joint feels stiff.
Build Slowly
Start with five repetitions instead of pushing through ten.
Recover
Give tired muscles time to recover before repeating strength work.
Gentle Exercises for Seniors With Arthritis
These movements can be performed while seated or while holding a stable chair for support. A movement should feel controlled—not forced, jerky, or rushed.
Gentle Hand Open and Close
- Rest your forearms on a table or your thighs.
- Open your hands and spread your fingers comfortably.
- Slowly bring the fingers inward to form a loose fist.
- Open the hands again without forcing the fingers straight.
- Repeat 5 to 10 times.
Modification: If closing the hand is uncomfortable, bend each finger only as far as it moves without sharp pain.
Wrist Bends
- Place one forearm on a table with the hand extending beyond the edge.
- Keep the forearm still.
- Slowly lift the hand upward.
- Lower it gently, staying within a comfortable range.
- Repeat 5 times, then switch hands.
Modification: Support the moving wrist with your other hand if the movement feels difficult.
Shoulder Rolls
- Sit tall with both feet supported.
- Allow your arms to rest comfortably at your sides.
- Lift your shoulders gently toward your ears.
- Roll them backward and then downward.
- Complete 5 slow circles, then reverse direction.
Remember: Keep the circles small if larger movements cause pinching or increased discomfort.
Seated Elbow Bend
- Sit with your arms at your sides and palms facing forward.
- Keep your upper arms close to your body.
- Bend both elbows and bring your hands toward your shoulders.
- Slowly lower your hands.
- Repeat 5 to 10 times.
Progression: When approved for you, hold a very light weight or small water bottle.
Seated Ankle Pumps
- Sit with both feet resting on the floor.
- Extend one foot slightly forward.
- Point the toes away from you.
- Bring the toes back toward your shin.
- Repeat 8 to 10 times, then change feet.
Alternative: Keep the heel on the floor and lift only the toes if extending the leg is difficult.
Seated Knee Extension
- Sit back in a sturdy chair with both feet on the floor.
- Slowly straighten one knee.
- Pause briefly without locking the knee forcefully.
- Lower the foot with control.
- Repeat 5 to 8 times on each side.
Modification: Straighten the knee only partway if a full extension increases discomfort.
Supported Side Leg Lift
- Stand behind a sturdy chair and hold the backrest.
- Keep your body upright and both knees soft.
- Move one leg a small distance out to the side.
- Keep your toes facing forward.
- Return slowly and repeat 5 times per side.
Seated option: While seated, move one knee gently outward and return it to the center.
Supported Sit-to-Stand
- Sit near the front of a firm chair that will not move.
- Place your feet about hip-width apart.
- Lean forward slightly and press through your feet.
- Use the chair arms when needed to stand.
- Sit down slowly and repeat 3 to 5 times.
Safety: Skip this movement without assistance if you feel unsteady or cannot rise with control.
Supported Weight Shift
- Stand behind a sturdy chair with both hands supported.
- Keep your feet comfortably apart.
- Shift a small amount of weight toward your right foot.
- Return to the center, then shift toward the left.
- Repeat 5 times in each direction.
Modification: Keep both feet fully on the floor and make the movement very small.
A Simple 10-Minute Arthritis Routine
Use this chart as a starting framework rather than a requirement. Complete fewer repetitions, take longer rests, or divide the routine into two shorter sessions when needed.
Gentle Arthritis Movement Chart
60AndOver.net| Movement | Starting Amount | Main Area | Helpful Modification |
|---|---|---|---|
| Hand open and close | 5–10 repetitions | Hands and fingers | Form only a loose fist |
| Shoulder rolls | 5 each direction | Shoulders and upper back | Use smaller circles |
| Elbow bends | 5–10 repetitions | Elbows and arms | Perform without weights |
| Ankle pumps | 8–10 per foot | Ankles and lower legs | Keep heel on the floor |
| Knee extensions | 5–8 per leg | Knees and thighs | Straighten only partway |
| Side leg lifts | 5 per side | Hips and outer thighs | Move the knee outward while seated |
| Sit-to-stand | 3–5 repetitions | Legs and hips | Use the chair arms |
| Weight shifts | 5 per side | Balance | Keep both hands on the chair |
Joint-Friendly Activities to Consider
Low-impact activity can support endurance, strength, balance, and confidence. The best choice is one you can perform safely, reach conveniently, and continue without repeatedly worsening your symptoms.
Walking
Start on a level surface at a comfortable pace. Short walks can be divided across the day.
Stationary Cycling
A recumbent bicycle may offer additional back support and reduce balance concerns for some people.
Water Exercise
Water can support body weight while allowing gentle movement. Use supervised access if pool entry is difficult.
Tai Chi
Slow, controlled movements can combine gentle activity with balance practice. Chair-based versions are also available.
Light Gardening
Raised beds and long-handled tools may reduce kneeling, bending, and strain on the hands.
Light Strength Work
Resistance bands or light weights may support the muscles around joints when they do not increase joint pain.
Exercising During an Arthritis Flare
A flare may bring more pain, swelling, stiffness, warmth, or fatigue than usual. This is not the time to force your regular routine. Reduce the amount, intensity, resistance, or range of motion.
Consider
- Smaller, slower movements
- Fewer repetitions
- Shorter sessions
- Seated alternatives
- Extra rest between movements
- Gentle range-of-motion work
Avoid
- Forcing a swollen joint
- Fast or jerky movements
- Heavy resistance
- Holding your breath
- Pushing through sharp pain
- Trying to “make up” missed exercise
Do not assume every painful episode is an ordinary flare
Contact a healthcare professional when symptoms are new, severe, unexplained, or noticeably different from your usual arthritis pattern.
When Should You Stop Exercising?
Mild stiffness or temporary muscle tiredness can occur when beginning a new activity. Sharp pain, major swelling, or symptoms that continue getting worse deserve a different response.
Stop and seek appropriate medical guidance for:
Sharp or sudden joint pain, chest pain, severe shortness of breath, faintness, a joint that becomes hot and markedly swollen, new weakness, loss of balance, or pain that continues worsening after the activity ends. Call emergency services for symptoms that may be an emergency.
If a new exercise repeatedly causes more joint pain, ask a doctor or physical therapist to review your technique, resistance, and range of motion. The movement may need to be modified or replaced.
Programs Designed for People With Arthritis
Structured programs can provide instruction, gradual progression, and reassurance for people who are uncertain about exercising with arthritis. The CDC maintains information about recognized physical activity and self-management programs.
CDC Arthritis Programs
Review CDC-recognized programs including Walk With Ease, Tai Chi for Arthritis, EnhanceFitness, aquatic exercise, Fit & Strong!, and other options.
View CDC ProgramsExercise With Chronic Conditions
The National Institute on Aging provides guidance for older adults exercising with arthritis and other ongoing health conditions.
Read NIA GuidanceArthritis Exercise Questions
What exercises are best for elderly people with arthritis?
Useful options often include gentle range-of-motion movements, light strengthening, supported balance work, walking, cycling, swimming, water exercise, and tai chi. The best choice depends on the joints affected, current symptoms, balance, health conditions, and personal ability.
Should you exercise an arthritic joint when it hurts?
Mild stiffness may improve with gentle movement, but do not force a painful joint. Reduce the range, resistance, repetitions, or duration. Stop for sharp, severe, or worsening pain and request professional guidance when symptoms are unusual or persistent.
Are chair exercises helpful for arthritis?
Chair exercises can provide a supported way to practice joint movement and light strengthening. They may be particularly helpful for someone who cannot comfortably stand for an entire routine.
Is walking good for seniors with arthritis?
Walking is a low-impact activity recommended by the CDC for many adults with arthritis. Begin with a manageable distance on a level surface and use an appropriate mobility aid when one has been recommended.
How long should an older adult with arthritis exercise?
A person who is just beginning may start with five or ten minutes. Activity can be divided into shorter sessions throughout the day. Build gradually according to comfort, health status, and professional guidance.
Is swimming better than walking for arthritis?
Neither activity is automatically best for everyone. Water supports body weight and may feel more comfortable for painful joints, while walking is accessible and requires little equipment. The better choice is the one you can perform safely and consistently.
Can exercise make arthritis worse?
Appropriate physical activity can improve pain and function for many people with arthritis. However, an unsuitable movement, excessive resistance, poor technique, or increasing activity too quickly may aggravate symptoms. Adjust the routine and request professional help when discomfort persists.