The best exercise for hip arthritis — low impact, real results

The best exercise for hip arthritis (and why low-impact isn't the same as low-effort)

If you've been told you have hip arthritis, the instinct is often to move less. Rest it. Protect it. Wait and see.

That instinct is understandable — and mostly wrong.

Movement is one of the most effective non-surgical tools available for managing hip arthritis. Not aggressive movement, not high-impact sport, but consistent, joint-friendly activity that keeps the surrounding muscles strong and the joint itself lubricated. The research is clear on this: people who exercise regularly with arthritis typically experience less pain and better function than those who stay inactive.

The key is choosing the right kind of movement.

Why impact matters

Normal walking already places a force on your hip joint of around three to five times your body weight. High-impact activities — running, jumping, racket sports — multiply that further. For a joint where the cartilage is already worn, that repeated pounding accelerates the problem.

Low-impact exercise protects the joint surface while still doing everything you need: building muscle, maintaining flexibility, keeping the cardiovascular system working. The muscles around your hip — particularly the glutes — act as shock absorbers. Keep them strong and they take load off the joint itself.

What actually works

Swimming and water exercise — Water supports up to 50% of your body weight, dramatically reducing joint stress while providing natural resistance. Aqua aerobics, water walking, or simply swimming lengths are all effective. One of the most consistently recommended options across physiotherapy guidance.

Cycling — Stationary or outdoor, cycling strengthens the quads and hamstrings without the impact of running. It also promotes joint lubrication through gentle, repetitive motion. Flat routes or a recumbent bike if the saddle position is uncomfortable.

Walking — Simple, free, and effective. Shorter distances on softer surfaces rather than long distances on hard pavements. Build gradually rather than pushing through pain.

Pilates and yoga — Both focus on core stability, hip flexibility, and balance. A beginner or low-impact class can make a significant difference to range of motion and stiffness over time. The glute and hip flexor work in particular translates directly to taking pressure off the joint.

Elliptical training — A good option if cycling isn't accessible. The smooth, fluid motion avoids the ground-strike impact of running while still delivering a full cardio workout.

A word on getting started

Before beginning any new exercise programme with a hip arthritis diagnosis, it's worth speaking to a physiotherapist. Not to be told not to exercise — but to identify which specific muscles are weak or imbalanced in your case, so the movement you do is actually addressing the right things.

A good physio will assess your range of motion and build a programme around your specific joint. That targeted approach consistently outperforms generic exercise advice.

The bigger picture

Exercise is one part of the picture. The inflammation driving pain in an arthritic joint is influenced by more than just mechanical load — what you eat, what you take, and how well your gut is functioning all play a role in the inflammatory environment your joints are living in.

That's a conversation for another post — but it's why movement and nutrition work better together than either does alone. Which is exactly what LYVA is designed around.

General information only. Always consult your GP or physiotherapist before starting a new exercise programme, particularly with an existing joint condition.

— William Tyler-Street, Founder