My Tips for Exercising with Arthritis and Beating Gym Anxiety, as Featured by Arthritis UK
In 2023, Arthritis UK (then Versus Arthritis) asked me to share my advice for people with arthritis who want to exercise but don't know where to start, or who feel nervous about setting foot in a gym.
It meant a lot to me. When I was diagnosed with JIA at 11, I didn't have anyone showing me what was possible with arthritis. That's a big part of why I started Versus Limits, and why I jumped at the chance to share what's worked for me.
The key ideas
The article covers my approach to training with arthritis, and it really comes down to a few principles. Start smaller than you think you need to, and build up gradually. Adapt exercises rather than avoiding them altogether, whether that's using straps to take pressure off sore wrists or slowing the tempo down. Always warm up properly, and work within a range of motion that feels comfortable for your joints, even if it's less than other people's.
On gym anxiety
So many people tell me the gym itself is the biggest barrier. My advice is to build confidence at home first with light dumbbells or resistance bands, go at quieter times, and remember that almost everyone is focused on their own workout, not yours.
What I'd add now
Since then, I've worked with over 50 clients living with arthritis and joint conditions. The biggest lesson?.. You don't need a gym to see real results. Many of my clients have made meaningful progress and significant improvements in their mobility and strength training entirely at home, with nothing more than resistance bands.
If you'd like to try this approach at home, my band programmes are a great place to start, or you can find out about 1-1 online coaching.
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