WAD 2026: Guide to Managing Arthritis with Low-Impact Exercises

“तुम गति भले ही धीमी कर दो, पर संकल्प को नहीं रोक पाते।”

Pain is not your lifestyle. It can be managed with low-intensity workout activities and regular mobility exercises. World Arthritis Day 2026 approaches on 12th October. Today, over 195 million people (nearly 1 in 6 individuals) across India suffer from self-reported chronic pain. This often leads to arthritis and related RMD conditions. Look past the speed and train for mobility that feels smooth.

With FITPASS, a personalised healthy diet for arthritis diet plan and the right mobility exercises can help you go from stiff to strong. This guide shares arthritis-friendly exercises that help slow down the progression of arthritis.

What is Arthritis?

The word “arthritis” has Greek roots, where "arthro-" means a joint and "-itis" means inflammation. Arthritis means the inflammation or degeneration of joints anywhere in the body. Arthritis causes pain, swelling, stiffness, and reduced movement. A multicentre Indian study reported an overall knee osteoarthritis prevalence of 28.7% among individuals aged over 40 years. Arthritis in India, especially osteoarthritis, is heavily linked to a sedentary lifestyle.

Arthritis and Related RMD Stats (India)

The more you move at an easy pace, the slower arthritis affects your joints. To combat rising obesity in India, often leading to osteoarthritis or related RMDs, the government took measures. Indian Council of Medical Research (ICMR) in New Delhi launched India’s own national obesity guidelines in 2026. It acts as a resource that helps boost awareness and protocols for building an active lifestyle in India.

Let’s see some numbers for the most common types of arthritis affecting people.

Does Exercise Help Arthritis?

Joint-friendly exercises help people manage arthritis. Regular low-impact exercise in your early 40s and beyond can help with symptoms of arthritis in hands, knees, and spine. Did you know that losing just 1 pound of body weight removes 4 pounds of knee pressure? That is, relieving 4 kg of knee joint pressure by losing 1 kg of body weight during daily activity levels. Routine low-impact exercises help with weight management, besides significantly reducing symptoms of arthritis such as:

• morning stiffness
• joint inflammation
• chronic joint pain

FITPASS has helped 1 million people all over India choose fitness that best suits their lifestyle, health, and personal goals. Let’s look at some stats about the core issues.

Slowing Arthritis with Joint-Friendly Exercises

Women bear a disproportionate two-thirds of the total burden of arthritis. The good part about it is that keeping the joints mobile builds strength without burdening them. These exercises help build synovial fluid in the joints. Here are the best low-impact strength training exercises for arthritis in 2026.

• A Light Start: gentle mobility and stretching.
• Main Workout: low-impact strength training.
• Light Cardio: walking, spinning and RPM, swimming, or yoga.
• Recovery options: breathwork, yoga, relaxation, and rest.

Personalisation is key to smooth fitness progression. Adjust the workout intensity based on pain, energy, benefits, and medical guidance.

The EULAR Guidelines for Managing Arthritis

World Arthritis Day was first established in 1996 by the European Alliance of Associations for Rheumatology (EULAR). It marks 30 years since the global observance began. Every year, the non-profit organisation aims to raise awareness and provide resources on managing arthritis effectively. FITPASS supports awareness of rheumatic and musculoskeletal diseases. We encourage people to manage arthritis with mobility and strength exercises alongside a personalised healthy diet.

Official Theme for WAD 2026

The official theme for WAD 2026 is “Achieve Your Dreams” to encourage people to keep moving. The core focus of this theme is to push back against the limitation that joint pain or RMDs snatch people's dreams and life goals. They advocate early diagnosis and better treatment access. Over 500 million people worldwide live with arthritis and related issues. However, following preventive measures and staying active helps with arthritis management in the long run.

EULAR Guidelines to Manage Arthritis

“Let’s see if it gets better” is not always the best strategy.

EULAR guidelines emphasise the early identification of inflammatory arthritis and the implementation of preventive measures before it worsens. Here are some of the key pointers of the EULAR’s awareness guidelines:

• Early identification: Do not ignore chronic joint pain. See a doctor or rheumatologist.
• Staying mobile: When diagnosed, think about ways to stay mobile, not complete rest. Choose walking, spinning and RPM, and swimming as these activities keep you moving while being easy on the joints.
• Healthy diet for arthritis: Act early with a personalised healthy diet for arthritis, including leafy greens.
• Tracking ideal body weight: Treat weight management as joint support. Move towards your ideal weight with consistent tracking.
• Choose low-impact exercises: Make strength training low-impact and joint-friendly.

How to Prevent Arthritis with Low-Impact Exercises

The best arthritis-management plan is not the most complicated one. It is the one that fits your schedule, symptoms, preferences, and access to support.

Joint-friendly Cardio Exercises

Cardio does not have to mean pounding pavements or pushing through pain. For many people with arthritis, walking is a simple start. Choose supportive shoes to reduce the impact on joints. Cycling or spin classes are another joint-friendly option because the stationary bike supports much of your body weight while helping build leg strength and improve stamina. Swimming is another light cardio exercise for arthritis management. The water reduces impact on the hips, knees, and ankles. The goal is steady, comfortable movement that leaves you feeling more mobile, not wiped out.

Low-Impact Strength Training

Arthritis-friendly strength training is about helping muscles support your joints, not proving how much weight you can lift. Start with controlled, low-impact moves. Keep the range of motion comfortable, move slowly, and stop if you feel sharp pain or increasing swelling. Here are some of the best exercises for arthritis:

• chair sit-to-stands
• wall push-ups
• resistance-band rows
• light leg exercises

Pilates is also be a useful workout option, using mindful, precise movements to build core strength, balance, and body awareness. Consider beginner classes or guidance from a qualified instructor. Especially during a flare-up. Small, regular strength sessions can make daily movements feel more stable and manageable.

Joint-friendly Yoga Sessions

Yoga can offer a calm way to work on flexibility, strength, balance, and breathing while staying connected to how your joints feel. Choose gentle, arthritis-friendly yoga asanas and exercises rather than forcing deep stretches or complicated poses. Supported child’s pose, cat-cow, seated side bends, mountain pose, and chair yoga variations can be adjusted with blocks, bolsters, or a wall for extra comfort. Move slowly, avoid holding your breath, and never push into sharp pain.

The aim is not to achieve the “perfect” pose. It is to create safe, comfortable movement. Look for gentle yoga sessions when possible.

Moving Beyond Arthritis with FITPASS

So give your joints a break, pun unintended!

Start with arthritis-friendly exercises and a fitness routine for long-term mobility. And we will make sure your workouts do not look the same every day. With FITPASS, you get to explore different workout activities like joint-friendly yoga, swimming, Pilates, spin & RPM sessions, cardio for mobility, and more.

Find movement that fits your goals, comfort, and lifestyle with FITPASS.

Book a workout session today with the FITPASS app.