Of course, when joints are stiff and painful, the thought of walking around the block or swimming a few laps might seem like too much. Even moderate exercise can ease pain and help you stay at a healthy weight. In short, when arthritis tries to slow you down, exercise can keep you moving.
   The right kinds of exercise can improve health and fitness without hurting joints. Exercises for arthritis might include exercises that put joints through their full range of motion and strengthening exercises. Exercise that raises heart rate, known as aerobic exercise, is also important.
• Range-of-motion exercises: These exercises lessen stiffness and put joints through their full range of motion. Examples of these exercises are stretching arms up high or rolling shoulders forward and backward. Most of these exercises can be done every day.
• Strengthening exercises: These exercises help build strong muscles that can support and protect the joints. Weight training is an example of exercise that can help build and keep muscle strength. Using resistance bands, hand weights or machines can help build strength. Weight training should be done every other day for at least two days a week. It should include all the major muscles in the body.
• Aerobic exercise: Exercises that raise heart rate, known as aerobic exercises, help with overall fitness. They can improve heart and lung health, help control weight, and increase energy. Examples of aerobic exercises that are easy on joints include walking, bicycling, swimming and water aerobics. Try to work up to 150 minutes of somewhat hard aerobic exercise every week. You can exercise 10 minutes at a time if that's easier on your joints.
  Any movement, no matter how small, can help. Daily activities such as mowing the lawn, raking leaves and walking the dog count. Before starting a new exercise routine, consult with your doctor and consider these tips: Keep the impact low, move gently, apply ice afterward.