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Can Exercise Prevent Arthritis?

December 29, 2025

Aching knees after a jog? Stiff fingers after typing all day? You might start to wonder if all that movement is doing more harm than good.

But according to Carl Nissen, MD, orthopedic surgeon with Hartford HealthCare’s Bone & Joint Institute, exercise might just be one of the best defenses against arthritis — not a cause of it.

“People often assume that if you use your joints a lot, you’ll wear them out,” says Dr. Nissen. “But the opposite is true. Joints are made to move, and regular exercise keeps them feeling – and working – their best.”

Here’s how exercise can help prevent or ease arthritis.

Movement keeps your joints healthy.

When you move your body, it helps produce more synovial fluid — the natural lubricant that allows your joints to work smoothly.

“That fluid helps reduce friction and keeps cartilage healthy,” explains Dr. Nissen. “Without movement, your joints can stiffen and lose flexibility.”

Even small amounts of activity — walking, swimming or gentle stretching — can improve joint comfort and range of motion. The key is to move regularly throughout the day, not just during workouts.

> Related: 5 Surprising Reasons You Should Start Walking More

Strong muscles mean less stress on your joints.

Muscles act as stabilizers, absorbing impact and reducing strain on your joints.

“The stronger your muscles are, the less stress your joints experience with each movement,” says Dr. Nissen.

The good news? Building strength doesn’t require a gym membership or heavy weights.

“Try working with resistance bands, light dumbbells or bodyweight exercises like squats or push-ups,” Dr. Nissen suggests.

Over time, you’ll see real improvements in your strength – and that means improvements in balance, posture, and joint health, too.

> Related: Why You Should Add Strength Training to Your Exercise Routine

Choose low-impact exercises.

When it comes to protecting your joints, consistency always trumps intensity.

“Low-impact activities like cycling, swimming or walking are excellent choices,” says Dr. Nissen. “They provide movement without excessive pounding on your joints.”

If your joints already ache, focus on what feels comfortable, and increase activity gradually. Paying attention to how your body responds is key when it comes to keeping exercise safe and enjoyable long term.

Maintain a healthy weight.

Carrying extra weight adds more pressure to your knees, hips and ankles.

“For every pound you carry, your knees feel about four pounds of pressure,” explains Dr. Nissen. “That adds up quickly.”

Pairing regular movement with healthy eating habits can reduce strain on your joints and make daily movement easier. Even modest weight loss can translate to better comfort, flexibility and endurance.

> Related: 4 Tips for Eating Healthy on a Budget

It’s never too late to start moving.

Already have arthritis? Exercise can still help reduce stiffness and pain.

“We used to tell patients to rest painful joints,” says Dr. Nissen. “Now we know that gentle, consistent movement actually helps protect them.”

Activities like walking, yoga or water aerobics can improve flexibility, strength and overall joint function. No matter your age or ability level, starting small and staying consistent can make a lasting difference in how you move and feel.

> Related: The 6 Best Exercises for Your Rotator Cuff

Here’s the bottom line.

Exercise may not completely prevent arthritis, but it plays a major role in keeping joints strong and flexible — and in slowing down progression once it begins.

“Your joints were designed for movement,” says Dr. Nissen. “The best thing you can do for them is to use them.”

So, while it might feel easier to rest, your joints will thank you for every step you take.