Enabling Self-management and Coping
with Arthritic Pain using Exercise

Useful links: Physical Activity


  • ESCAPE-pain app Exercise Videos
    • ​The exercise videos for the ESCAPE-pain app were designed so that the exercises could be done in a home setting using everyday household items like chairs or steps. They are simple and easy to follow with audio instructions. We've shared them outside of the app so that people who don't wish to follow a structured programme can still benefit from the videos. You don’t have to do them all, choose a few you find easy, then add or drop exercises as you want. Try do them at least twice a week but you can do them more often (several times a day) if you want.
  • NHS Live Well
    • The NHS has an excellent Live Well service with lots of advice, tips and tools to help you make the best choices about your health and wellbeing. The exercise pages have lots of tips and videos to get you started.
    • Try the workout videos in the NHS Fitness Studio. Take your pick from 24 instructor-led videos across their aerobics exercise, strength and resistance, and pilates and yoga categories. These workouts have been created by fitness experts InstructorLive and range from 10 to 45 minutes.
    • Or try one of their 10-minute workouts. These equipment-free fitness routines are great to do at home and short enough for you to easily fit them into your daily schedule. There are 6 workouts, 1 for every day of the week if you include a rest day, each working on a different area of your fitness. 
    • There is so much to choose from so explore the website for information and tips on exercises for strong bones, balance exercises, flexibility exercises, easy exercises, sitting exercises, strength exercises and many more!
  • NHS One You
    • Getting exercise doesn't need to be difficult – you don't even need to leave the house! Clear some space in the living room and give these easy 10-minute home workouts a go.
  • Public Health England
    • Have a look at their helpful infographic which details the physical activity guidelines for adults and older adults.
  • Versus Arthritis
    • The Versus Arthritis website has a broad selection of exercises targeting different types of joint pain from wrists, to elbows, feet, hips, knees etc. Click on each link to read more.
    • Visit their knee pain pages for stretching and strengthening exercises.
    • Visit their hip pain pages for stretching, strengthening and stabilising exercises.
    • Visit their back pain pages for suggested exercises.
  • Chartered Society of Physiotherapy (CSP) 
    • The CSP have designed a simple set of exercises especially for older people to help everyone stay active at home. Strengthening your muscles will improve your mood, help your sleeping patterns, bring benefits for your overall health and wellbeing and importantly prevent deconditioning.  Getting started is easy, try out the strength and balance six exercises. Get on your feet and do them daily – or at least twice a week!
  • Sport England
    • have shared lots of information, tips, advice and guidance on how to keep or get active in and around your home. Join the Movement and use #StayInWorkOut to share how you're getting active during this time.
    • Get active at home - if you scroll down the page there are links to free video resources and activities
    • Get active outdoors - on any given day, you can still go outside for one form of exercise, such as a walk, a run or a cycle, if you're well enough and as long as you’re on your own, or with members of your household. Please always follow the latest official advice on social distancing - which means staying more than two metres from others - and follow the advice on general hygiene. If you're going outside to get fresh air and to get active, you should do so locally, staying close to your home and avoiding places where it may be hard to follow the guidelines.
  • Arthritis Action 
    • have collaborated with wellbeing organisation Oomph! to design a set of chair-based exercises you can do at home. This is part of a programme they developed to encourage people with arthritis and other musculoskeletal conditions to become more active. 
    • Many people living with a long-term health condition also find exercising challenging. To support them, Arthritis Action launched an Exercise and Activity Directory signposting webpage in January 2020 to help people find the help and support they may need within their county to get active.  
  • We are Undefeatable
    • "We Are Undefeatable" is a movement supporting people with a range of long term health conditions, developed by 15 leading health and social care charities. Their purpose is to support and encourage finding ways to be active that work with each person’s conditions, not against them. They have pages dedicated to 'Get Moving Around the Home' - providing ideas for getting active and signposting to other resources. You can also find information about home exercises on their YouTube channel.
  • This Girl Can
    • This Girl Can, funded by The National Lottery, believes that there’s no “right” way to get active. No one gets to choose how you exercise other than you. Your body, your call. And whatever that looks like, they think it’s worth celebrating. Find out their tips in their 'Home Exercise' pages.
  • 10 Today
    • 10 Today is a set of fun 10-minute, audio and video workouts intended to easily fit into your day to help get you stretching and moving at home. It has been designed by and for older people to keep you physically active, boost your wellbeing, and help maintain your mobility and balance, during what we recognise may be an incredibly difficult and lonely time for many. Each routine provides engaging and easy to follow routines that are a great way of staying active within your own home.  They can be done at any time, whether standing up or sitting down, and are adaptable to different fitness levels.
  • Move It or Lose It
    • Move it or Lose it! was founded in 2010 by award-winning exercise instructor, Julie Robinson, who has dedicated her career to motivating thousands of people to keep active in later life. They have loads of information, exercises and guidance on their exercise at home pages. We especially liked their chair-based exercises.
  • The Body Coach TV
    • The Body Coach TV is the home of Joe Wicks’ workouts. He has hundreds of free workouts for all fitness levels. These fun workouts can be done at home with no equipment. Watch his videos on his YouTube channel.
  • British Nordic Walking
    • Nordic Walking is an enhanced walking technique that uses poles to work your upper body as well as your legs. It gives you a highly effective all over workout that doesn’t feel like one! Nordic Walking is a fun and social activity that can be enjoyed in town centres or open countryside throughout the year. Visit the website for more information.
  • Ping! in the Community (Table Tennis)
    • Ping! is on a mission to bring ping pong to the people! Find their ping pong tables in unexpected places on the streets of towns and cities all over England; to join in the fun, simply head for a table and play… it’s absolutely free!



  • iPhone or iPad (from the App Store) - Stepz
  • Android (from Google Play) - Pedometer


Page last reviewed: 06 January 2022. Page last updated: 06 January 2022. Next review date: March 2022