- Arthritis
- Joints
- Physical activity
Arthritis and joint pain: why moving is part of the treatment
More than 53 million U.S. adults have diagnosed arthritis. Here is what CDC data shows and how physical activity helps reduce pain.
PainManagement ER Published 2 min read
Arthritis is one of the most common causes of joint pain. According to the CDC, from 2019 to 2021 21.2% of U.S. adults — about 53.2 million people — had doctor-diagnosed arthritis.[1]
When your knees, hips or hands hurt, the instinct is to move less. But the evidence says the opposite: the right kind of physical activity is one of the most useful tools for reducing pain and staying mobile.[2]
Who does it affect?
Arthritis rises clearly with age: almost half of adults 65 and older have been diagnosed with it.[1]
Adults with diagnosed arthritis by age, U.S. 2019–2021
- Ages 18–44
- Ages 45–64
- 65 and older
It is also more common in women:[1]
| Group | Prevalence | People (approx.) |
|---|---|---|
| Women | 24.2% | 31.5 million |
| Men | 17.9% | 21.7 million |
| All adults | 21.2% | 53.2 million |
Source: CDC, MMWR 2023 (National Health Interview Survey data, 2019–2021).[1] Prevalence not age-adjusted.
In addition, 88.3% of adults with arthritis are 45 or older.[1]
Why exercise helps
The CDC puts it this way: joint-friendly physical activity can improve pain, function, mood and quality of life for people with arthritis, and can delay the onset of arthritis-related disability.[2]
The CDC’s 2022 clinical guideline on pain agrees: for knee and hip osteoarthritis it lists exercise (aerobic, aquatic or resistance) as a non-drug therapy, along with weight loss for the knee and manual therapy for the hip.[3]
What kind of activity
The CDC recommends low-impact activities, which carry a low risk of injury because they don’t twist or overstress the joints, such as:[2]
- Walking
- Biking
- Swimming
How much activity?
The CDC arthritis report restates the Physical Activity Guidelines for adults:[1]
| Type of activity | Weekly recommendation |
|---|---|
| Moderate aerobic | 150–300 minutes |
| Vigorous aerobic (alternative) | 75–150 minutes |
| Muscle strengthening | At least 2 days |
| Adults 65 and older | Multicomponent activity: balance, aerobic and strength |
Source: CDC, MMWR 2023, citing the Physical Activity Guidelines for Americans (2nd ed., 2018).[1]
If you have arthritis or another health condition, the same report says you should be as physically active as your health allows.[1] You don’t need to start at 150 minutes: what matters is starting and building up gradually.
Weight matters too
For people with overweight or obesity, the CDC notes that even a small amount of weight loss can help lower arthritis-related pain and disability.[2]
A worrying gap
Only about half of adults with arthritis say a provider has ever counseled them about physical activity, and less than 5% of those counseled are referred to a physical activity program.[2] In other words, many people are not getting guidance that could help them.
Tips to get started
- Check first if you have severe pain, swelling or a recent injury.
- Start gently with short walks or water exercise.
- Add strength work two days a week to protect your joints.
- Listen to your body: mild discomfort is expected; sharp or worsening pain is not.
- Get support: a guided physical therapy program helps you do it safely.
A rehabilitation plan tailored to your joint and your pain level can help you move more, and move better.
Sources
- Prevalence of Diagnosed Arthritis — United States, 2019–2021 . Fallon EA, et al. MMWR Morb Mortal Wkly Rep 2023;72:1101–1107, CDC , October 13, 2023.
- Talking to Patients About Self-Management (Arthritis) . Centers for Disease Control and Prevention (CDC) , June 10, 2026.
- CDC Clinical Practice Guideline for Prescribing Opioids for Pain — United States, 2022 . Dowell D, et al. MMWR Recomm Rep 2022;71(No. RR-3):1–95, CDC , November 2022.
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