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Arthritis is a common condition that affects millions of Americans over the age of 65. It is one of the leading causes of disability and can result in chronic, day-to-day pain that impacts mobility and quality of life. There are several types of arthritis, and symptoms can vary from person to person. A proper diagnosis must be made by a physician, and it is important to work with your doctor to create a pain management plan that fits your needs.
While there is no cure for arthritis, many people find relief through a combination of lifestyle adjustments, therapies, and movement-based strategies. If you experience stiff, swollen, or painful joints, the following approaches may help reduce discomfort and improve daily function.
Heat and Cold Therapy
Heat and cold therapy have been used for generations to help manage joint pain. Heat increases blood flow to the affected area, which helps relax muscles, reduce stiffness, and improve flexibility. Warm baths, heating pads, or warm towels can be especially helpful for stiff joints in the morning or after long periods of inactivity.
Some people also notice increased arthritis pain during weather changes, particularly before storms or in humid conditions. Warmer, drier environments may help reduce joint pressure and discomfort for some individuals.
Cold therapy is most helpful for swollen or inflamed joints. Applying cold reduces blood flow to the area, which helps decrease inflammation and dull pain signals sent to the brain. Ice packs or frozen vegetables wrapped in a towel can be applied for up to 20 minutes at a time. Always place a barrier between the cold source and your skin to prevent irritation or damage.
Weight Management
Maintaining a healthy weight can significantly reduce arthritis pain, especially in weight-bearing joints like the knees, hips, and feet. Even small amounts of weight loss can ease pressure on the joints and improve mobility.
Assistive devices can also help redistribute weight and reduce strain. Canes, braces, shoe inserts, walkers, and other supportive tools may make daily movement more comfortable and help prevent certain forms of arthritis from worsening over time.
Staying Active With Arthritis
Arthritis pain can make movement feel intimidating, but regular activity is one of the most effective ways to keep joints flexible and reduce stiffness. Low-impact exercises improve circulation, strengthen muscles, and support joint health without putting excess stress on painful areas.
Recommended low-impact activities include:
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Yoga, which helps improve flexibility and reduce inflammation
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Water workouts, which support the body and reduce joint pressure
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Walking, which strengthens bones and supports joint function
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Tai Chi, which improves balance and mobility while reducing pain
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Stationary cycling, which provides low-impact cardiovascular exercise
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Gardening, which offers gentle movement and can improve mood, especially for those with rheumatoid arthritis
Movement Becomes Harder With Age, But You Don’t Have to Do It Alone
As we get older, movement often becomes more difficult due to stiffness, balance changes, or fear of pain. This can lead to reduced activity over time, which may worsen arthritis symptoms. One of the most effective ways to stay active is by involving others. Having a walking partner, exercise buddy, or joining a group class can provide motivation, accountability, and emotional support.
Community-based programs, senior centers, and arthritis-friendly fitness classes offer safe environments where movement feels manageable and encouraging. Even light activity becomes easier when it is shared with others who understand similar challenges.
Planning Movement Into Your Week
Planning ahead can make staying active feel less overwhelming. Instead of focusing on long workouts, aim for short, consistent movement sessions throughout the week. Scheduling walks, stretching time, or classes in advance helps turn movement into a habit rather than a chore.
Breaking activity into manageable pieces also reduces the risk of flare-ups. A few minutes of movement several times a day can improve joint flexibility, reduce stiffness, and support long-term mobility. Listening to your body and adjusting as needed is key.
A Trusted Arthritis Resource
For up-to-date information on arthritis management, exercise recommendations, and pain relief strategies, visit the Arthritis Foundation. This nonprofit organization provides evidence-based guidance, educational tools, and programs designed specifically for people living with arthritis.
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This article was updated on January 22, 2026