Arthritis and Exercise: How Longevity Exercise Physiology Can Help You Manage Joint Pain and Move with Confidence

ByAlexandra Meyer

Struggling with joint pain, stiffness, or reduced mobility? Worried that exercise might make your arthritis worse?

You’re not alone. Arthritis affects more than 4 million Australians, making it one of the most common chronic conditions in the country. Despite the common belief that rest is best, the evidence is overwhelmingly clear: appropriate exercise is now considered a first line treatment for arthritis and one of the most effective ways to reduce pain, improve function, and maintain your independence.

At Longevity Exercise Physiology, we specialise in safe, personalised exercise programs designed to help you manage your arthritis, protect your joints, and get back to doing the things you love with confidence and longevity.

Understanding Arthritis

Arthritis is not a single disease, but an umbrella term for more than 100 conditions that affect the joints. The most common symptoms are joint pain, stiffness, swelling, and reduced range of motion, which can make everyday activities feel challenging. While arthritis becomes more common with age, it can affect people of all ages, including children.

Common Types of Arthritis

  • Osteoarthritis, the most common form, caused by wear and tear of joint cartilage
  • Rheumatoid arthritis, an autoimmune condition where the immune system attacks the joints
  • Gout, caused by a buildup of uric acid crystals in the joints
  • Ankylosing spondylitis, an inflammatory arthritis affecting the spine
  • Psoriatic arthritis, linked to the skin condition psoriasis
  • Juvenile idiopathic arthritis, affecting children and adolescents

Common Causes and Risk Factors

  • Age, with risk increasing over time
  • Being above a healthy weight, which adds load to weight bearing joints
  • Previous joint injuries or repetitive joint stress
  • Family history of arthritis
  • Physical inactivity and muscle weakness around joints
  • Female sex, with women at higher risk for most types of arthritis
  • Smoking, which increases the risk of rheumatoid arthritis

Arthritis in Australia: The Numbers

According to Arthritis Australia and the Australian Institute of Health and Welfare (AIHW), an estimated 4.11 million Australians are living with arthritis in 2025, making it one of the most common causes of chronic pain and disability in the country. Osteoarthritis is by far the most common form, affecting around 2.1 million Australians, while rheumatoid arthritis affects a further 456,000 people. By 2040, the total number of Australians with arthritis is projected to grow to 5.39 million, a 31% increase. Arthritis accounts for 40% of workforce participation loss due to chronic illness, more than any other chronic condition.

If you’ve been living with joint pain or stiffness, keep reading to learn how the right exercise program can help you move more freely and with less discomfort!

Benefits of Exercise for Arthritis

It can feel counterintuitive to exercise when your joints are painful, but research consistently shows that appropriate movement is one of the most effective treatments for arthritis. Exercise and Sports Science Australia (ESSA) and international clinical guidelines all recommend exercise as a first line treatment for hip and knee osteoarthritis, supported by strong evidence that it reduces pain, improves function, and enhances quality of life, all without the risks associated with medications or surgery.

Here’s how exercise helps with arthritis:

  • Reduces joint pain and stiffness
  • Improves joint range of motion and flexibility
  • Strengthens the muscles that support and protect your joints
  • Improves physical function and ability to perform daily activities
  • Supports healthy weight management, reducing load on weight bearing joints
  • Enhances balance and reduces fall risk
  • Improves sleep quality and mental wellbeing
  • Can delay or even avoid the need for joint replacement surgery in some cases

How Longevity Exercise Physiology Can Help

At Longevity Exercise Physiology, our Accredited Exercise Physiologists understand that arthritis is different for everyone. Some days are better than others, and what works for one person may not work for another. That’s why every program we design is tailored to your specific type of arthritis, pain levels, joints affected, and personal goals.

Our arthritis exercise programs may include:

  • Strengthening exercises for the muscles supporting painful joints
  • Low impact aerobic conditioning such as walking, cycling, or swimming
  • Range of motion and flexibility work to reduce stiffness
  • Aquatic exercise (hydrotherapy) for those needing reduced joint loading
  • Balance and functional training to support daily activities and fall prevention
  • Education on pacing, activity modification, and pain management
  • Pre and post joint replacement rehabilitation for those considering or recovering from surgery

Flexible session options:

  • Gym based 1:1 supervised sessions
  • Outdoor exercise sessions
  • Home visits
  • Telehealth consultations

What sets Longevity apart is our individualised, 1:1 supervised approach. Our exercise physiologists work alongside your GP, rheumatologist, or orthopaedic surgeon to ensure a coordinated, clinically safe program. We don’t just hand you a generic exercise sheet. We guide you through every movement, adjust as needed, and help you build confidence in your body again.

Longevity Exercise Physiology has helped hundreds of clients across Australia manage their arthritis, reduce their pain, and return to the activities they love.

Additional Tips for Managing Arthritis

  • Stay as active as possible, as movement is one of the best things for your joints
  • Maintain a healthy weight, as excess weight significantly increases joint load and pain
  • Apply heat or cold as needed for symptom relief (heat for stiffness, cold for swelling)
  • Eat an anti-inflammatory diet rich in vegetables, fruits, whole grains, fish, and healthy fats
  • Pace your activities and alternate tasks to avoid overloading painful joints
  • Use supportive footwear and consider orthotics if recommended
  • Take prescribed medications as directed and attend regular check ups with your GP or rheumatologist
  • Prioritise sleep and stress management, both of which influence pain perception

Getting Started with Longevity Exercise Physiology

Managing arthritis isn’t about perfection. It’s about understanding your body and making consistent, informed choices that move you forward.

If you’re looking for guidance that’s personalised, practical, and built around real life, we’re here to help.

Claim your FREE 15 minute phone consultation.

Call us at Longevity Exercise Physiology Ascot Vale, Aspley, Broadbeach, Casey, Castle Hill, Coburg, Deagon, Drummoyne, Edgecliff, Five Dock, Gladesville, Gungahlin, Kingsgrove, Liverpool, Macarthur Campbelltown, Marrickville, Neutral Bay, Penrith, Pymble, Pyrmont, Randwick, Rhodes, Rosebery, Springfield, Yamanto today on 1300 964 002 to book your personalised session or a 15-minute free phone consultation.

Written by Aidan Frai (Intern)

References

  1. Arthritis Australia (2025). Fast Facts. https://arthritisaustralia.com.au/what-is-arthritis/fastfacts/
  2. Ackerman IN, Livingston JA, Osborne RH, et al. (2024). The projected burden of arthritis among adults and children in Australia to the year 2040: a population level forecasting study. The Lancet Rheumatology. https://pubmed.ncbi.nlm.nih.gov/39647490/
  3. Australian Bureau of Statistics (2023). Arthritis, 2022. National Health Survey. https://www.abs.gov.au/statistics/health/health-conditions-and-risks/arthritis/latest-release
  4. Bennell KL, Hall M, Hinman RS, et al. (2022). Exercise and Sports Science Australia (ESSA) updated Position Statement on exercise and physical activity for people with hip/knee osteoarthritis. Journal of Science and Medicine in Sport. https://www.sciencedirect.com/science/article/abs/pii/S1440244022004923
  5. Holden MA, Button K, Collins NJ, et al. (2021). Guidance for Implementing Best Practice Therapeutic Exercise for Patients With Knee and Hip Osteoarthritis. Arthritis Care & Research, 73(12), 1746–1763. https://acrjournals.onlinelibrary.wiley.com/doi/10.1002/acr.24434
  6. Skou ST, Roos EM. (2019). Physical Activity and Exercise Therapy Benefit More Than Just Symptoms and Impairments in People With Hip and Knee Osteoarthritis. Journal of Orthopaedic & Sports Physical Therapy. https://www.jospt.org/doi/10.2519/jospt.2018.7877

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