Strengthening and Stretching 

12. Pilates

Why It’s Good: Done on a floor mat or machine, Pilates stretches the spine and strengthens muscles.

Do It Safely. Try a one-on-one session with a certified teacher or find a class that addresses arthritis needs. Always move within a pain-free range and work at your own pace.

Cautions: If you have osteoporosis, don’t bend forward with a curved back as it could up your risk of fracture, says Rebekah Rotstein, a Pilates instructor in New York City who offers classes specifically for people with bone and joint issues.

13. Yoga

Why It’s Good: A slow-paced class that emphasizes proper form, as Iyengar yoga does, improves flexibility, strengthens muscles and reduces stress. Recent studies found that yoga improves fibromyalgia symptoms and reduces disease activity in RA.

Do It Safely: Learn a comfortable resting pose to do in lieu of those that might cause discomfort. If you have severe arthritis, consider a chair yoga class.

Cautions: Certain moves can strain affected joints, if you feel discomfort, modify the pose or assume a resting pose.

14. Tai Chi

Why It’s Good: This mind-body martial art improves balance and reduces stress and arthritis pain.

Do It Safely: Wear comfortable footwear with support. If your range of motion is limited, ask the instructor for modified moves.

Cautions: Although tai chi is suitable for almost everyone, doing the moves while standing might not be best for people with severe arthritis or balance issues.