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Osteoarthritis is a progressive joint condition that causes pain, stiffness, and swelling, which makes movement more difficult.

While it’s often referred to as “wear and tear,” osteoarthritis affects millions of people, leading to limitations in everyday activities. Fortunately, with clinical exercise, you can manage symptoms, restore function, and take control of your health. Osteoarthritis affects close to 10 million people in the UK, 6 million of whom are female. Although osteoarthritis can affect any joint in the body, the most common joints affected by osteoarthritis are the knees, hips, small joints in the hand, neck and lower back.

Exercise for osteoarthritis

The Arthritis Foundation and NHS recommend exercise as the most effective non-drug treatment for managing osteoarthritis. Not only does exercise reduce pain, but it also improves joint mobility, restores strength, and has no harmful side effects. In addition, exercise helps with weight management, balance, and mental well-being, all of which are important for reducing pain and improving quality of life.

Recommended exercise types for osteoarthritis

Cardiovascular exercise

Regular movement that increases your heart rate, including walking, swimming and cycling, is important to reduce joint pain and stiffness, increase flexibility and maintain mobility. These factors are vital for improved joint function and maintaining independence.

Strength

Exercises that use body weight, resistance bands or weights build muscular strength and endurance to improve the overall stability of your joints. This can also help improve joint function and reduce the risk of degradation of cartilage in the joint. Some examples may include sit to stands, seated row and deadlifts.

Balance

Changes to joint function and pain may cause issues with stability and overall balance. Balance exercises, including yoga, single leg stance or heel-to toe walking, can improve joint stability, strengthen supporting muscles, improve posture and reduce overall falls risk.

Kind words from our clients

"Aged 85, I was referred to Longevity Health & Fitness by my Consultant in Sport & Exercise Medicine to arrange for a personal trainer to help me with strengthening & conditioning exercises. Using the exercises & plan she has chosen for me, I am making remarkable progress. Emma is an excellent trainer and I would certainly recommend her. She is kind and patient, explains everything clearly, and has helped me through. Thank you!"

Seymour (85)

How we can help

Don’t let osteoarthritis hold you back. Take the first step toward improved mobility and reduced pain with our bespoke exercise solutions. Our Exercise Physiologist team are experienced in working with people to improve their strength, fitness and mobility while managing and improving osteoarthritis symptoms.

How our clinical exercise programmes work

Our personalised plans start where you are and build at your pace. From your first consultation to regular one-to-one sessions and simple at-home exercises, every step is designed to help you move more comfortably, build strength and confidence, and progress safely and steadily.

Initial consultation & assessment

Personalised program delivery

One-to-one sessions

Home practice and check-ins

A relaxed chat about your health history, medications and goals, plus a gentle movement check you can do in everyday clothes. We agree on priorities together.

A clear plan built around what matters to you, focusing on strength, mobility, cardiovascular fitness and balance. It fits your routine and any medical considerations.

Regular sessions at home or a suitable local space. We adjust to how you’re feeling on the day and progress steadily. Suitable for chronic disease management, post-surgery exercise and joint pain support.

Short, simple exercises to keep you moving between sessions. We check what’s changing, tune the plan, and (with your permission) liaise with your GP, physio or consultant so care stays joined up