Mr. Nick Pratap, Kinesiologist, Vancouver, BC

Home Exercise Program - Walking - Arthritis Exercise
  • Aerobic (cardio) exercise
    • Walking
    • Cycling
    • Swimming or water aerobics
    • Elliptical training
    • Aim for about 150 minutes of moderate activity per week, or shorter sessions if that’s more comfortable.
  • Balance exercises
    • Standing on one foot (while holding onto a stable surface if needed)
    • Heel-to-toe walking
    • Tai chi
    • These can reduce the risk of falls.

Here are some of the best types of exercise:

  1. Range-of-motion exercises
    • Gentle stretching and joint movements through their comfortable range.
    • Help reduce stiffness and maintain flexibility.
    • Aim for most days of the week.
  2. Strength training
    • Use body weight, resistance bands, or light weights.
    • Stronger muscles provide better support for affected joints.
    • Perform 2–3 times per week, allowing a day of rest between sessions.

Mr. Nick Pratap, Kinesiologist, Vancouver, BC

Home Exercise Program - Plank - Arthritis Exercise
Joint-specific examples
  • Knee arthritis: Straight leg raises, mini squats (within a comfortable range), stationary cycling.
  • Hip arthritis: Hip bridges, side leg raises, gentle hip stretches.
  • Hand arthritis: Finger bends, making a gentle fist, squeezing a soft therapy ball.
  • Shoulder arthritis: Pendulum swings, wall walks, gentle shoulder stretches.

If you have significant joint damage, recent surgery, or severe pain, it’s a good idea to work with a physical therapist to develop an individualized exercise program.

Tips for exercising with arthritis
  • Warm up for 5–10 minutes before exercising.
  • Start slowly and increase intensity gradually.
  • Expect mild muscle soreness, but stop if you have sharp or severe joint pain.
  • If a joint is very swollen or inflamed, reduce intensity or choose gentler movements until symptoms improve.
  • Wear supportive shoes and stay hydrated.

Mr. Nick Pratap, Kinesiologist, Vancouver, BC

Home Exercise Program - Row --Arthritis Exercise
Recommended types of exercise

Most adults with diabetes benefit from a combination of:

  • Aerobic exercise: Brisk walking, cycling, swimming, or dancing for at least 150 minutes per week of moderate intensity.
  • Strength training: At least 2 days per week to build muscle, which helps improve blood glucose control.
  • Flexibility and balance exercises: Yoga, stretching, or tai chi, especially for older adults.
Benefits for mental health

Physical activity may:

  • Reduce symptoms of anxiety and depression.
  • Lower stress by decreasing stress hormones and increasing endorphins.
  • Improve sleep quality.
  • Boost energy and self-confidence.
  • Support cognitive function and overall well-being.

Diabetes Exercise NOW

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Mr. Nick Pratap, Kinesiologist, Vancouver, BC,

Push Up - Home Exercise Program - Arthritis Exercise

Exercise can be a powerful tool for supporting both mental health and arthritis management. In fact, regular physical activity is recommended for most people with arthritis because it can improve joint function while also reducing symptoms of anxiety, depression, and stress

Mr. Nick Pratap, Kinesiologist, Vancouver, BC,

Squat exercise - Home Exercise Program - Diabetes

A few tips if you have arthritis:

  • Start slowly and increase activity gradually.
  • Warm up before exercising and cool down afterward.
  • Some mild soreness is normal, but sharp or persistent joint pain is a sign to stop and adjust the activity.
  • During arthritis flare-ups, gentler movement or range-of-motion exercises may be more appropriate than vigorous exercise.

Here are exercises that can benefit both:

  • Walking: A low-impact activity that can reduce joint stiffness, improve mood, and boost energy. Even 20–30 minutes most days can help.
  • Swimming or water aerobics: Water supports your body weight, reducing stress on painful joints while providing a full-body workout.
  • Cycling (stationary or outdoor): Improves cardiovascular fitness with less impact on the knees and hips.
  • Yoga or tai chi: Can improve flexibility, balance, and relaxation, while also helping reduce stress and improve mood.
  • Strength training: Using resistance bands or light weights helps support joints by strengthening the surrounding muscles and can improve confidence and daily function.

Mr. Nick Pratap, Kinesiologist, Vancouver, BC, Vancouver, BC

Educational video describes Glute Bridge exercises for - Arthritis Exercise

Mr. Nick Pratap, BSc, Kin, Clinical Exercise Physiologist, Vancouver, BC

Educational video describes Laterial Raise exercises - Arthritis Exercise

Mr. Nick Pratap, BSc, Kin, Clinical Exercise Physiologis, Kinesiologist, Vancouver, BC

Single Leg Stand - Home Exercise Program - Arthritis Exercise