Staying Active
Gentle, expert-led exercise videos from Arthritis UK — no gym, no kit, no cost.
If you live with arthritis, the idea of exercise can feel daunting. When your joints already ache, moving more might sound like the very last thing you want to do. But the opposite is often true: gentle, regular movement is one of the most effective ways to ease pain and stiffness, lift your mood and stay independent. Best of all, you don’t need a gym membership or any special equipment to begin. Arthritis UK (formerly Versus Arthritis) has produced a library of free, follow-along exercise videos — all gathered on its official YouTube channel and designed especially for people living with arthritis.
Key Finding
Keeping active is one of the best things you can do for arthritis. Regular movement can reduce pain, stiffness and fatigue, strengthen the muscles that support your joints, help you manage your weight and boost your overall wellbeing.
Why moving helps when your joints hurt
It’s a common myth that exercise wears your joints out. In reality, the right kind of movement does the opposite. Stronger muscles take pressure off your joints, which can mean less pain. Stretching keeps your joints supple and helps loosen that stiff, “seized-up” feeling — especially first thing in the morning. Movement also releases tension, improves sleep and gives your mood a lift. The key is to start gently, listen to your body, and build up slowly at a pace that suits you.
What’s on the Arthritis UK YouTube channel
All of the charity’s movement series are free to watch as many times as you like. Three are especially worth knowing about.
Let’s Move with Leon is a full-body programme of 30-minute sessions led by fitness expert Leon Wormley, who specialises in working with people who have arthritis and related conditions. It’s split into twelve sessions — covering mobility, strength, balance, posture and flexibility — and is designed to be done in order, at your own pace, with no special gear required.
Full body stretching is a set of gentle routines of around 20 minutes each, led by physiotherapist Jay Milomo alongside people who live with arthritis. There’s a morning routine to ease overnight stiffness, a daytime routine to keep you moving, and a calming evening routine to help you unwind and sleep.
Let’s Move for Surgery is a toolkit of follow-along routines for anyone waiting for, or recovering from, hip, knee or shoulder replacement surgery. Keeping active before an operation can strengthen your joints and may help you recover more quickly afterwards.
| Series | What it is | Good for | Watch |
|---|---|---|---|
| Let’s Move with Leon | 12 × 30-minute full-body sessions with Leon Wormley | A structured plan to build strength, balance and flexibility | Full playlist · Session 1: Mobility |
| Full body stretching | 3 × 20-minute gentle routines with physiotherapist Jay Milomo | Easing stiffness morning, noon and night | Morning · Daytime · Evening |
| Let’s Move for Surgery | Follow-along routines for hip, knee and shoulder operations | Preparing for or recovering from joint replacement surgery | Full playlist |
Before You Start
These videos are a great place to begin, but they are not a substitute for personalised advice. If you’re new to exercise, having a flare-up, or waiting for surgery, check with your GP, physiotherapist or healthcare professional about what’s right for you. Start slowly, keep water to hand, make sure you have clear space around you, and stop if anything causes sharp or unusual pain.
A quick note: Arthritis UK’s live, weekly Let’s Move with Leon email programme is paused for now — but all of the session videos remain available to follow any time on YouTube.
How to get started today
You can begin in minutes. Pick the series that fits where you are right now — the morning stretch if mornings are your stiffest time, Leon’s Session 1 if you’d like a structured plan to work through, or the Surgery toolkit if an operation is on the horizon. Prop your device somewhere you can see it, clear a little space, and follow along. There’s no pressure to finish a whole video; even a few minutes counts. Do a little more on good days and take it easy on harder ones.
No reliable internet? There’s an option for that too
Not everyone has easy access to online video, and Arthritis UK has thought of that. Both Let’s Move with Leon and Let’s Move for Surgery are available as DVDs from the Arthritis UK shop, or as a free downloadable PDF guide. Postage on physical booklets is free, so you can follow the very same routines from your living room without streaming a thing.
Living with arthritis doesn’t mean giving up on movement — and you don’t have to work it out alone. Whether you press play on YouTube today or send off for a DVD, Arthritis UK’s free videos are a friendly, expert-led place to start. Your joints will thank you for it.
References
Arthritis UK (no date) Exercising with arthritis. Available at: https://www.arthritis-uk.org/information-and-support/living-with-arthritis/health-and-wellbeing/exercising-with-arthritis/ (Accessed: 10 June 2026).
Arthritis UK (no date) Let’s Move with Leon. Available at: https://www.arthritis-uk.org/information-and-support/living-with-arthritis/health-and-wellbeing/exercising-with-arthritis/lets-move-with-leon/ (Accessed: 10 June 2026).
Arthritis UK (no date) Full body stretching. Available at: https://www.arthritis-uk.org/information-and-support/living-with-arthritis/health-and-wellbeing/exercising-with-arthritis/full-body-stretching/ (Accessed: 10 June 2026).
Arthritis UK (no date) Let’s Move for Surgery toolkit. Available at: https://www.arthritis-uk.org/information-and-support/living-with-arthritis/health-and-wellbeing/exercising-with-arthritis/lets-move-for-surgery-toolkit/ (Accessed: 10 June 2026).
Arthritis UK (no date) Let’s Move FAQs. Available at: https://www.arthritis-uk.org/information-and-support/living-with-arthritis/health-and-wellbeing/exercising-with-arthritis/let-s-move-faqs/ (Accessed: 10 June 2026).
Arthritis UK (2025) The positive impact of exercise on your arthritis: what our research tells us. Available at: https://www.arthritis-uk.org/news/2025/march/the-positive-impact-of-exercise-on-your-arthritis-what-our-research-tells-us/ (Accessed: 10 June 2026).
Arthritis UK (2025) A new era as Versus Arthritis becomes Arthritis UK. Available at: https://www.arthritis-uk.org/news/2025/october/a-new-era-as-versus-arthritis-becomes-arthritis-uk/ (Accessed: 10 June 2026).
Arthritis UK (no date) Arthritis UK [YouTube channel]. Available at: https://www.youtube.com/@arthritis-uk (Accessed: 10 June 2026).
Arthritis UK (no date) Let’s Move with Leon [YouTube playlist]. Available at: https://www.youtube.com/playlist?list=PLXKNfcIcSzgXklHU-xt6zXo0Q1XZMX3qF (Accessed: 10 June 2026).
Arthritis UK (no date) Let’s Move for Surgery [YouTube playlist]. Available at: https://www.youtube.com/playlist?list=PLXKNfcIcSzgXqUgPzAOBdLF3lOzcTg_wb (Accessed: 10 June 2026).
IMPORTANT MEDICAL DISCLAIMER
The content provided in this blog post is for educational and informational purposes only and does not constitute professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. Always consult with a qualified healthcare professional or your GP before starting any new supplement regimen, particularly if you manage pre-existing conditions or take prescription medication.
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