Ways to stay active for free if you have arthritis

We know that exercising has lots of benefits for people with arthritis. It can help to reduce pain, ease joint stiffness, and give your mood a boost. 

But getting more movement in your life doesn’t mean you have to spend a fortune on fancy equipment. There are plenty of ways that you can squeeze in a little more movement into your routine for free. 

Outdoor activities  

If you want to exercise for free and grab a bit of fresh air, why not try exercising outside? 

Some people find that exercising in nature is a brilliant way to de-stress and unwind.  

To get started, you could go for walk in nature, join a local running group, or if you have little ones, you could play a game of kickabout or catch.  

“Walking has definitely helped me during this time," says Jemma, 39, who has ankylosing spondylitis. "This morning, I really didn’t want to go out as it was grey and rainy, but I knew that I always feel better afterwards. Fitness and movement are my ‘magic’.”

If you’re a confident swimmer and live by the coast, you could even go for a dip in the sea. Some local parks have outdoor gym equipment that you may use for free too.  

Get moving around your home 

There are also small steps you can take to squeeze in more movement at home.  

You could try doing some simple exercises while you wait for the kettle to boil, step up and down your stairs, or use canned goods as weights.  

Doing a spot of gardening is another fantastic way to get your body moving.

Whether you’re mowing the lawn, digging out weeds, or planting seeds, it all counts as physical activity.  

Online physical activity 

Want someone to show you the ropes before you start a physical activity?  

Thankfully, there are lots of exercise videos (on YouTube and DVD) that you can do from the comfort of your own home.  

They’ll walk you through the exercise, step by step. Just listen to your body and build up the activity slowly. 

If you’re not sure where to start, our online exercise programme, Let’s Move with Leon, is packed with free 30-minute classes, specially designed for people with arthritis.

Or, if you’re waiting for surgery, you could try out Surgery Toolkit. It’s full of tailor-made, follow-along exercise routines for hip, shoulder and knee replacement, as well as full body workouts to help your overall fitness. 

Find a free class 

Do you prefer exercise classes? You might be able to find some free or low-cost exercise classes near you.

Nuffield Health offers a free Joint Pain programme where you can get access to lifestyle advice and physical activity sessions.  

And, although the gym can be costly, it’s worth noting that some gyms and leisure centres offer discounts if you consider yourself to be disabled, and have a Blue Badge or receive PIP, for example.

Tips for exercising at home safely 

Being active is one of the best things that you can do to help you manage your arthritis. But we know that many people worry about hurting themselves - and that’s completely understandable. 

The most important thing is to listen to your body and build up your physical activity slowly but surely. Over time, you’ll learn what’s right for you, and you’ll be able to exercise for longer.  

Before you do any vigorous exercise, take 10 minutes to do a gentle warm up. And if you ever experience a sharp pain when you’re moving, take a break or stop what you’re doing. If the pain continues, it’s worth getting some advice from your healthcare team. 

Not all pain is bad though. It’s natural to feel a little achy after exercising, especially if you’re just getting started. But if you’re wiped out and incredibly sore, you’re probably doing a bit much too soon.  

Remember that it’s always better to build your fitness slowly, rather than pushing yourself too quickly and overdoing it. And, if you’re finding it difficult to stay motivated, remind yourself of the benefits staying active will bring.