Arthritis & Exercise Recommendations

Physiotherapists have known for a long time that exercise is one of the most important things you can do to help with arthritis. I often find myself commenting that the two best things you can do for arthritis are get as strong as possible and lose some bodyweight! This holds true for most cases but there is more to it than that.

A paper published in 2026 by the European Alliance of Associations for Rheumatology (EULAR) builds on the importance of exercise and physical activity for people with osteoarthritis and rheumatoid arthritis. This paper was actually a revision of the 2018 recommendations because it adds some crucial recommendations based on more recent research.

Reducing sedentary behaviour is even more important than we previously thought.

This paper suggests that completing an entire home exercise program first thing in the morning, followed by spending the remaining 11 hours of the day sitting on the couch, may be less beneficial than completing a smaller amount of exercise while maintaining regular movement throughout the day.

For example, someone who performs only a few prescribed exercises but consistently gets their daily steps in and limits their total sitting time to around four hours may achieve better outcomes than someone who completes their full exercise program but remains sedentary for most of the day.

The key message is that movement throughout the day matters. Regularly getting up from your chair, taking steps, and minimising prolonged periods of sitting are important strategies for maintaining joint health and potentially reducing the progression of arthritis.

There is an increased push to measure (‘metrics’) your physical activity with things like pedometers, smart watches and even your phone. Consistently hitting an activity target that you are measuring (eg. steps) can help you know if you are moving enough but also motivate you to keep moving.

While I have a strong bias towards the gym and strength training as a powerlifter, I know that’s not for everyone. The best kind of exercise program is one that you will complete. To perform the exercise, yes, you need some discipline, but you should also enjoy it. Finding a routine you enjoy is the easiest way to help you stick to it and then reap the benefits.

The role of physiotherapy within all of this is multifaceted. Helping you find the right dose of exercise, work around other injuries, pains or health problems.

We can build up your confidence and help you find a plan that is sustainable. The goal isn’t simply “exercise more”; it’s finding sustainable ways to move more and sit less, tailored to the individual.

In the ever-progressing age of technology finding strategies or wearables to help you achieve your goals is a great tool and motivator. Unfortunately with OA being a progressive condition you won’t feel better before you start. But you can significantly improve your strength, health, flexibility and your functionality. Seeing a physio can be one of the best ways to get started towards managing your arthritis well.

Call us on 02 4981 3461
Visit us and book online anytime via our online booking platform: www.nelsonbayphysio.com.au
Find us at 210 Salamander Way, Salamander Bay NSW 2317 (opposite Tomaree Aquatic Centre)

Reference:

Rausch Osthoff, A.-K., Vlieland, T. P. M. V., Ferreira, R. J. O., Amarnani, R., Battista, S., Orlinov, D., Boyadzhieva, V., Brodin, N., Cox, A., Davergne, T., Duruöz, T., Esbensen, B. A., Fongen, C., Günther, K.-P., Henrotin, Y., Juhl, C., Kennedy, N., Kiltz, U., Knittle, K., Metsios, G., Nurmohamed, M., Romero Pazos, V., Swinnen, T. W., Thomsen, T., Warburton, L., & Niedermann, K. (2026). EULAR recommendations for physical activity in people with inflammatory arthritis and osteoarthritis: 2025 update. Annals of the Rheumatic Diseases, 85(6), 1026–1038. https://doi.org/10.1016/j.ard.2026.03.006 

Written by Rhys Bubb