Here's the encouraging part of the story.

When you engage in suitable exercise for your body:

Your muscles become stronger, providing better support and cushioning for your joints. Your bones and connective tissues adapt, becoming more capable of handling daily activities. Even your cartilage can respond positively to appropriate, graduated loading—this applies even when there's already some wear present.

Large research studies consistently demonstrate that thoughtfully designed exercise programs help reduce pain, improve daily function, and enhance quality of life for people with both osteoarthritis and inflammatory arthritis. For hip and knee osteoarthritis in particular, exercise can provide relief that's comparable to some medications.

We explored this concept in depth in our article Movement is Medicine: Transform Your Arthritis Pain with REPS Movement, where we discuss how exercise acts as a therapeutic intervention for arthritis.

That's worth pausing on for a moment. Movement, when done appropriately, can be genuinely therapeutic.

Before we get too enthusiastic, let's be clear: there's an important difference between "movement is beneficial" and "any movement at any intensity is fine."
The focus is on moving thoughtfully. Current guidance emphasizes that movement should be tailored to your individual needs, progressed gradually, and be kind to your joints. What helps one person might not suit another, and that's perfectly okay.

A well-rounded approach typically includes:

• Gentle aerobic activity (such as walking, cycling, or swimming) for overall wellbeing and cardiovascular health
• Strength work (ideally twice weekly) to support your joints better
• Mobility exercises to help maintain joint range and reduce stiffness
• Balance activities to build confidence and reduce fall risk

This comprehensive approach to joint health—which we discuss in From Joint Health to Whole-Body Wellness—recognises that managing arthritis effectively involves supporting your whole body, not just isolated joints.

You don't need to tackle all of this immediately. Even walking, light cycling, water-based activities, or simple home exercises all make a meaningful contribution.

So how can you approach this when normal routines go out the window during the holidays?

Begin where you feel comfortable. If you've been less active lately, start with short sessions—even 5-10 minutes is valuable. Perhaps a gentle walk in the morning before things get busy. Some simple joint movements while waiting for the kettle to boil. A few gentle stretches while watching the morning news.

Prepare your joints before activities. If you're planning to be more active—helping with preparations or joining in family activities—spend a few minutes first gently moving your joints through their comfortable range. Gentle ankle circles, shoulder rolls, easy knee bends. Think of it as a warm-up that lets your joints know they'll be working a little.

Modify on challenging days rather than stopping. Some days will naturally feel more difficult—that's part of living with arthritis. On those days, you might do less or move more gently, but staying mobile in some way tends to be more helpful than complete rest. Even simple, gentle movements can make a difference.

Learn your body's signals. Some mild, temporary discomfort when starting or gradually increasing activity is quite normal and doesn't necessarily indicate harm. What matters is noticing sharp pain, pain that increases during an activity, or significant soreness that lasts into the next day. Those are your body's way of suggesting you need to ease back a bit.

The festive season can be more than something to get through. You might find you can participate in activities in ways that work for your body—perhaps part of that family walk rather than missing it entirely. Maybe helping with lighter tasks during setup rather than sitting out completely.

Beyond the immediate benefits, maintaining some activity through this period can help you feel stronger going into the new year. Rather than starting January feeling quite deconditioned and needing to rebuild (which can be discouraging), you're simply continuing from where you are.

Movement during the holidays isn't about being heroic or proving anything. It's simply about supporting your joints with regular, gentle, purposeful activity that helps them stay as mobile and comfortable as possible.

Here are three gentle options you might try, whatever your current activity level:

Morning joint movement (5 minutes): While still in bed or as your morning tea brews, gently move each major joint through a comfortable range. Ankles, knees, hips, shoulders, wrists. Nothing forced, just easy movement.

Short walks throughout the day: Rather than one longer walk that might feel daunting, try three 10-minute walks spread through your day. To check the mail. Around your garden. While browsing shops. It all contributes.

Chair exercises: Standing up from a chair and sitting back down 10 times (using your hands for support if needed) twice daily gives you 20 repetitions perfectly suited to your current capability.

If you've been living with arthritis and wondered whether staying active was still realistic for you, the research offers genuine hope: appropriate exercise can be remarkably beneficial for joints, and it's genuinely never too late to begin or return to movement.

The most effective approach is one designed around your specific needs—your joints, your comfort level, your goals, and your daily life. This is where working with someone who understands arthritis management can be particularly valuable.

Current REPS Movement members: Your upcoming appointment is an ideal time to discuss how to stay comfortably active through the holiday period. Your Exercise Physiologist can help identify which activities suit your joints best and how to adapt your program when routines change.

Worked with us previously? If arthritis has been affecting your participation in activities you value, we'd welcome the opportunity to support you again. Our team keeps up with current evidence in arthritis management, and we'd be glad to help you move with more confidence. Feel free to call our Willagee or Canning Vale clinics to arrange a session.

New to REPS Movement? Living with osteoarthritis doesn't mean stepping back from life. Our Exercise Physiologists understand current pain science and evidence-based approaches to arthritis management, working across Medicare, NDIS, My Aged Care, and private arrangements. We'd like to help you develop a program that supports the activities that matter to you. Book an initial consultation to explore what might be possible when your joints have the right support.