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Endurance, or aerobic, activities increase your breathing and heart rate.

illustration of people walking or rolling

Walking or Rolling

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Around the House

man bicycling

Outdoor Activities

women doing water aerobics

Indoor Activities

older adults playing seated volleyball


Icon: Safety


Do a little light activity to warm up and cool down before and after your endurance activities.


When you’re ready to do more, build up the amount of time you spend doing endurance activities first, then build up the difficulty of your activities. For example, gradually increase your time to 30 minutes over several days to weeks by walking longer distances. Then walk more briskly or up steeper hills.

Exercise is safe for almost everyone. For people with arthritis, exercise can reduce joint pain and stiffness. It can also help with losing weight, which reduces stress on the joints.

Flexibility exercises can help keep joints moving, relieve stiffness, and give you more freedom of movement for everyday activities. Examples of flexibility exercises include upper- and lower-body stretching, yoga, and tai chi.

Strengthening exercises will help you maintain or add to your muscle strength. Strong muscles support and protect joints. Weight-bearing exercises, such as weight lifting, fall into this category. You can use bottles of water or soup cans if you don’t have weights.

Endurance exercises make the heart and arteries healthier and may lessen swelling in some joints. Try low-impact options such as swimming and biking.

If you have a chronic condition, before beginning any exercise program, talk with your health care provider about the best activities for you to try.

Exercise is safe for almost everyone. In fact, studies show that people with osteoarthritis benefit from regular exercise and physical activity.

Senior man on a bicycle and wearing a helmet

For people with osteoarthritis, regular exercise can help:

  • Maintain healthy and strong muscles
  • Preserve joint mobility
  • Maintain range of motion
  • Improve sleep
  • Reduce pain
  • Keep a positive attitude
  • Maintain a healthy body weight

Three types of exercise are best if you have osteoarthritis:

...continue reading "Go4Life: Exercising with Osteoarthritis from the National Institute on Aging"

You know you should be more active, but there are so many things that seem to get in the way. It’s time for some positive thinking. No more excuses!

Overcoming Barriers to Physical Activity
Adapted from the National Institute on Aging

Follow these tips to help you overcome those barriers and improve your health:

...continue reading "Go4Life: Overcoming Barriers to Exercise: No More Excuses from the National Institute on Aging"

Regular exercise is important to keep you moving and independent. Exercise helps lessen pain, increase movement, reduce fatigue and helps you feel better.

Range of Motion Exercises, Strengthening Exercises, Endurance Exercises

...continue reading "Arthritis and Physical Activity from Living Well Utah"

Living Well with Chronic Pain - Participants learn self-management techniques and skills needed in the day-to-day management of their chronic pain condition.

Program Benefits

The Chronic Pain Self-Management Program (CPSMP) is a 6-session evidence-based workshop designed for those dealing with chronic pain. Participants learn self-management techniques and skills needed in the day to day management of their chronic pain condition. This program has also been proven effective with family and caregivers. This program also aims to help participants better communicate with their health care providers and make healthy day-to-day decisions.


...continue reading "“Living Well with Chronic Pain” – A Living Well Utah Program"

Arthritis Foundation Exercise Program is a community-based recreational program specifically designed to teach adults with arthritis how to exercise safely.

Program Benefits

Trained instructors cover a variety of range-of-motion exercises, endurance-building activities, relaxation techniques, and health education topics. All of the exercises can be modified to meet participant needs and abilities. Participants completing the program report experiencing:

  • Improved functional ability
  • Decreased depression
  • Decreased pain
  • Increased confidence in one's ability to exercise


...continue reading "“Arthritis Foundation Exercise Program” – A Living Well Utah Program"