Arthritis doesn’t have to mean giving up on an active lifestyle. In fact, the right kind of exercise can help reduce joint pain, improve flexibility, and boost overall health. At Ember Fitness, we specialize in creating safe, personalized in-home fitness programs for seniors, including those living with arthritis. This guide covers everything you need to know from choosing the right exercises to staying safe so you can move with confidence and enjoy life to the fullest.
Why Exercise is Important for Arthritis
Regular movement keeps joints lubricated, muscles strong, and stiffness at bay. According to the Arthritis Society of Canada, exercise can:
Reduce pain and inflammation
Improve range of motion
Strengthen muscles around joints for better support
Boost energy and mood
Maintain independence in daily activities
Safety Tips Before You Start
Before beginning any exercise routine, especially with arthritis, follow these safety steps:
Consult your healthcare provider – Get clearance and recommendations.
Warm up – Gentle movements and stretches prepare your joints.
Start slow – Increase duration and intensity gradually.
Listen to your body – Stop if you experience sharp pain.
Use supportive gear – Comfortable shoes, resistance bands, or hand weights.
Best Low-Impact Exercises for Arthritis
Walking
Walking is joint-friendly, improves circulation, and can be done indoors or outdoors. Aim for 10–20 minutes daily.
Stationary Cycling
Keeps joints moving without impact and strengthens lower body muscles.
Water Aerobics
Water supports your body, reducing stress on joints while providing resistance.
Strength Training
Light resistance training builds muscle to protect joints.
Stretching & Flexibility Exercises
Gentle stretching reduces stiffness and improves mobility.
| Section | Exercise | Reps / Duration |
|---|---|---|
| Warm-Up (3 minutes) | Shoulder rolls | 30 seconds |
| Neck stretches | 30 seconds | |
| Main Workout (10 minutes) | Seated leg extensions | 10 reps each leg |
| Bicep curls with light weights | 10 reps | |
| Wall push-ups | 8–10 reps | |
| Side leg lifts | 8 reps each side | |
| Cool-Down (2 minutes) | Seated forward bend | 30 seconds |
| Wrist and ankle circles | 30 seconds |
How Ember Fitness Supports Seniors with Arthritis
We offer in-home personal training tailored to your needs:
Customized low-impact workouts
Balance and mobility improvement programs
Strength training adapted for joint health
Fall prevention strategies
Living with arthritis doesn’t mean you have to stop moving. The right exercises, done safely, can keep you active and improve your quality of life. Whether you want to reduce stiffness, build strength, or simply enjoy more pain-free days, Ember Fitness is here to guide you every step of the way.
Take the first step toward pain-free movement. Book your free consultation with Ember Fitness today and discover safe, effective exercises designed just for you.
