Low-impact options
Low-impact activities put less jarring load on your joints. Walking, swimming and water exercise, cycling, tai chi, yoga, low-level weights and seated exercise are all options. Choose one that feels comfortable, start slowly and build up gradually.
At a glance
- Low-impact means less jarring on your joints. Swimming, cycling, a cross-trainer, tai chi, yoga and low-level weights are all named in arthritis guidance1.
- Walking suits most people. It needs no special skills or equipment and fits into daily routines2.
- Water exercise has the firmest case. The water's buoyancy takes load off weight-bearing joints and makes movement easier3.
- Seated options exist. If standing or walking is hard, chair-based and gentle bed-based exercise can keep you active4.
Which activities are low-impact?
Low-impact activities put less jarring load on your joints. Guidance for arthritis names swimming, cycling, using a cross-trainer, tai chi, yoga and low-level weights, and says most people can walk1. Here is how the main options compare.
Walking. Walking is a low-impact aerobic activity with few side effects. It needs no special skills or equipment, and it can fit into your daily routine2.
Water exercise. Water's buoyancy puts less load on weight-bearing joints and makes movement easier, which may suit people with painful joints3. For people with knee or hip osteoarthritis, exercise in water gives a small, short-term improvement in pain and disability3. For adults with muscle and joint conditions, it gives moderate improvements in pain, physical function and quality of life compared with no exercise5.
Cycling. Indoor cycling, spin classes, recumbent bikes and arm bikes are all options. Ask an instructor to check that the bike fits you4. A group cycling and education programme for hip osteoarthritis did slightly better than usual physiotherapy, though the gain was smaller than the smallest difference considered worthwhile in everyday life6.
Seated and bed-based exercise. If walking or balance is difficult, seated exercise and gentle bed-based exercise are ways to stay active4. Look for chair-based classes or seated routines.
Tai chi, yoga and low-level weights. These sit alongside swimming and cycling in arthritis guidance as gentle choices1.
When to check with a health professional
If you're starting exercise after a long break, it's always a good idea to see your doctor first.
For an injury or a health condition, see a health professional, such as your doctor or a physio.
If you have a heart condition, check with your doctor before starting exercise in water, because being immersed in water increases the load on the heart3. Take care on a wet pool deck, where slips can happen3.
For a sore muscle or joint, or soreness a day or two later, ease off. Side effects from exercise for joint problems tend to be mild and short-lived, such as mild joint discomfort or cramps7. If an activity hurts your joints, ease off or switch to something that puts less pressure on them. See a doctor or other health professional if the soreness persists or gets worse.
Call your local emergency number for chest pain or pressure (or pain spreading to the arm, neck, jaw or back, especially with sweating or feeling sick), severe breathlessness, fainting or collapse, signs of a stroke, a serious injury, or someone who isn't safe.
Quick answers
Is walking really low-impact?
Walking is described as a low-impact aerobic activity with few side effects. It needs no special skills or equipment and can fit into your day, which makes it a practical place to start. Most people can do it, and you can begin with short, easy walks and build up gradually.
What can I do if I can't stand for long?
Seated exercise is a good option, and chair-based classes or seated routines are worth looking for. If you are in bed for any reason, gentle bed-based exercises can help. Cycling on a recumbent bike or an arm bike is another way to stay active without standing.
Is tai chi or yoga a good place to start?
Tai chi and yoga are both named in arthritis guidance as low-impact activities, alongside swimming, cycling and low-level weights. Pick the option that feels most comfortable and enjoyable to you, begin with a short, slow session, and build up gradually over the following weeks.
Related guides
- GuideWhat you need to start: shoes and gearYou need very little to start walking: comfortable, supportive shoes that don't rub are enough, and running shoes are fine. Fit matters most, so leave about a thumb's width beyond your longest toe and choose a fastening you can adjust. You don't need to buy anything else first.
- GuideFinding activities you enjoyChoose activities yourself, start gently, and try a few options in different places and for different lengths of time. People who enjoy an activity tend to do more of it, and pleasure tends to be highest at low to moderate effort, so notice what feels good while you move.
- GuideStarting from where you areStart with something small you can do today, such as a short walk or taking the stairs, and build up slowly. Walking is usually a good first activity. A simple plan of where, which days and what time makes it easier to keep going.
- GuideBuilding up graduallyBuild up activity slowly: add a little time or effort every few weeks, not every few days. A common beginner plan is 10 minutes a day, then adding 5–10 minutes every few weeks. Change one thing at a time, and go easier if soreness lasts.
- GuideListening to your bodyPay attention to how hard you're working and to what you feel. At a moderate effort you can talk but not sing. Some tiredness, breathlessness and soreness are normal at first, but sharp, new or worsening pain is a signal to stop or ease off.
Sources
- Step 4: Think about what will make it enjoyable and fun (i.e. sustainable!). NHS patient factsheet on activity and exercise.
- Morris JN, Hardman AE (1997). Walking to health. Sports Medicine, 23(5), 306–332.
- Bartels EM et al. (2016). Aquatic exercise for the treatment of knee and hip osteoarthritis. The Cochrane Database of Systematic Reviews.
- Moving Medicine (2025). Ways to Move.
- Barker AL et al. (2014). Effectiveness of aquatic exercise for musculoskeletal conditions: a meta-analysis. Archives of Physical Medicine and Rehabilitation.
- Wainwright TW et al. (2025). Clinical and cost-effectiveness of a cycling and education intervention versus usual physiotherapy care for the treatment of hip osteoarthritis in the UK (CLEAT): a pragmatic, randomised, controlled trial. The Lancet Rheumatology.
- Fransen M et al. (2015). Exercise for osteoarthritis of the knee: a Cochrane systematic review. British Journal of Sports Medicine.
General information to help you get active, not medical advice. If you have a health condition or symptoms, check with a health professional.
Bereit, bessere Gewohnheiten aufzubauen?
Treten Sie {siteName} bei und beginnen Sie Ihre Reise zu nachhaltigen gesunden Gewohnheiten. Melden Sie sich noch heute fuer den Fruehzugang an.
Fruehzugang erhalten