# Exercise for joint health: how much and what kind | Arthritis Prevention

Source: https://arthritisprevention.org/exercise-for-joint-health/

# Exercise for joint health

Activity is the most-cited step for preventing or delaying arthritis and for managing it. Here is how much, and what kind. [1](#fn1)

Walking and gentle stretching are joint-friendly ways to build toward the weekly activity goal.
One way to reach the CDC recommendation. Any mix that adds up counts.

## How much

- At least 150 minutes a week of moderate-intensity aerobic activity.
- At least 2 days a week of muscle-strengthening activity.
- Older adults should add balance activities.
- Sessions of 5 or 10 minutes count toward the total.

## Joint-friendly choices

Brisk walking, cycling, light gardening, dancing, tai chi, swimming, and water exercises. For strength, choose weights or bands that do not cause joint pain, and increase difficulty in small steps.

## Starting safely

Start slowly and pay attention to how your body feels. If possible, talk with a health care provider first; a physical therapist can help. The Arthritis Foundation Helpline, listed by the CDC, is 1-800-283-7800.

## Questions

### Is exercise safe if my joints already hurt?

The CDC says physical activity is safe for people with arthritis. Some pain, stiffness, or swelling is normal when starting, and should improve over time; if it does not, or if pain is severe, contact your provider.

### What are joint-friendly activities?

Brisk walking, cycling, light gardening, dancing, tai chi, swimming, and water exercises put little stress on the joints.

This page summarizes public health guidance. It is not medical advice and cannot diagnose joint pain. If you have pain, swelling, or stiffness that lasts, see a health care provider.

1. CDC, “About Physical Activity and Arthritis”, [https://www.cdc.gov/arthritis/prevention/index.html](https://www.cdc.gov/arthritis/prevention/index.html), read November 11, 2026. [↩](#e1)

## Weekly target

Aerobic 150 minutes
Strength 2 days
Older adults add balance