Arthritis and Exercise in Grand Rapids, Michigan

Arthritis is a general term for many conditions that affect the muscles, bones, and joints. Medically, these are called musculoskeletal conditions because they involve your body’s musculoskeletal system.

In Grand Rapids, arthritis is common among adults of all ages, especially older adults and people who work in physically demanding jobs or spend long winters being less active. Understanding how your joints work – and how exercise helps – can make a big difference in managing arthritis symptoms.

How Your Joints and Muscles Work

A joint is where two bones meet and move. Key parts of a healthy joint include:

  • Cartilage – a firm, smooth cushion covering the ends of the bones. It absorbs shock and lets the bones glide over each other.
  • Joint capsule and synovial fluid – the joint is wrapped in a tough capsule filled with synovial fluid, which lubricates and nourishes the cartilage.
  • Ligaments – strong bands that connect one bone to another and keep the joint stable.
  • Tendons and muscles – tendons attach muscles to bones. When muscles contract, they pull on bones and move the joint.

Arthritis and other musculoskeletal conditions interfere with this normal function. Depending on the type of arthritis (like osteoarthritis or rheumatoid arthritis), you may have:

  • Pain
  • Stiffness
  • Swelling or inflammation
  • Reduced range of motion
  • Weakness in nearby muscles

Why Exercise Matters for Arthritis

For people living in Grand Rapids – where cold, snowy winters can increase stiffness and limit outdoor activity – regular, safe exercise is especially important. Exercise can:

  • Lubricate and nourish your joints
  • Ease joint pain and stiffness
  • Improve flexibility and range of motion
  • Build muscle strength to support and protect joints
  • Improve balance and posture
  • Help maintain or improve bone density
  • Support a healthy body weight
  • Improve heart and lung fitness
  • Lower stress levels and improve mood
  • Help you sleep better

Local healthcare providers in Grand Rapids – including Corewell Health (formerly Spectrum Health), Trinity Health Grand Rapids, Metro Health – University of Michigan Health, and Mercy Health – routinely recommend tailored exercise programs as part of arthritis management.

Choosing the Right Types of Exercise

The best exercise for arthritis is one you enjoy and can do consistently. Your choices should depend on:

  • The type of arthritis you have
  • How severe your symptoms are
  • Whether you have other health conditions
  • Your fitness level and daily routine

If you’re not sure where to start, talk with:

  • Your primary care provider or rheumatologist
  • A physiotherapist/physical therapist (PT)
  • An exercise physiologist or certified trainer experienced with arthritis

In Grand Rapids, you can find these professionals through major hospital systems and local clinics, or via the Kent County Health Department and Grand Rapids Public Health resources.

Aim for Three Key Areas

Try to include exercises that support:

  1. Flexibility (range of motion)

    • Gentle stretching
    • Joint mobility exercises
    • Yoga or modified stretching routines
      These help keep joints moving properly and reduce stiffness.

  2. Strength

    • Light resistance training with bands or light weights
    • Bodyweight exercises (like sit-to-stand from a chair)
      Strong muscles provide stability and support to your joints and help with daily tasks such as climbing stairs, shoveling light snow, or carrying groceries.

  3. Overall fitness (cardio)

    • Walking (indoors at places like Woodland Mall or RiverTown Crossings in winter)
    • Cycling or stationary biking
    • Swimming or water exercise
    • Low-impact aerobics
      These improve heart and lung health, support weight management, and can help prevent other conditions common in Michigan, such as diabetes and heart disease.

Many activities – like dancing, water aerobics, or tai chi – can improve flexibility, strength, and fitness all at once.

Finding the Right Balance of Rest and Activity

An inflamed, hot, or very painful joint needs some rest. But too much rest can lead to:

  • Muscle weakness
  • More stiffness
  • Worse pain over time

You’ll need to find the right balance between rest and movement. General tips:

  • During a flare:
    • Rest the painful joint
    • Gently move it through its comfortable range of motion (no forcing)
  • On better days:
    • Be more active
    • Work on strength, flexibility, and cardio at a comfortable level

If you’re unsure about the right balance, ask your doctor or physical therapist at a Grand Rapids clinic or hospital for personalized advice.

Arthritis and Water Exercise in Grand Rapids

Warm water exercise is especially helpful for arthritis and other musculoskeletal conditions:

  • The water supports your body, reducing pressure on painful joints
  • Warmth can ease stiffness
  • Water resistance helps build strength and endurance gently

This type of exercise is often called:

  • Hydrotherapy
  • Aquatic therapy
  • Water aerobics or water exercise

Types of Water Exercise

You can exercise in water in several ways:

  • Individual aquatic therapy

    • One-on-one sessions with a physical therapist
    • Exercises tailored to your specific arthritis type, injury, or limitations

  • Gentle water exercise classes

    • Group classes designed for older adults or people with health conditions like arthritis
    • Everyone follows the same general routine in a supportive, social environment

  • Lap swimming or water walking

    • Swimming laps at a public pool
    • Walking or jogging in the shallow end

Where to Find Warm Water Classes in Grand Rapids

In the Grand Rapids area, warm water and aquatic exercise programs may be offered at:

  • Hospital-based wellness or rehab centers (Corewell Health, Trinity Health, Metro Health)
  • Community recreation centers and fitness centers
  • Public swimming pools and some senior or retirement communities

Before choosing a class:

  • Talk with your doctor, physical therapist, or exercise physiologist about which type of water exercise is right for you.
  • Call local fitness and aquatic centers to ask:
    • Do you offer warm water or arthritis-friendly classes?
    • What are the instructor’s qualifications and experience with arthritis?
  • Visit the facility to check:
    • Is the pool easy to get in and out of (steps, handrails, lifts)?
    • Are the locker rooms accessible and comfortable?
    • Is the location convenient enough for you to attend regularly?

You can also ask a therapist at a Grand Rapids clinic to design a personal water exercise program you can follow on your own at a public pool.

Pool Safety Tips

Once you’re at the pool:

  • Warm up first
    • Swim gently or walk slowly through the water before more vigorous exercise
  • Move carefully on wet surfaces
    • Walk slowly around the pool and in locker rooms to avoid slips and falls
  • Keep the body part you’re exercising under water
    • You may need to squat or bob down so the joint stays submerged
  • Listen to your body
    • If you feel light-headed, sick, or dizzy, get out of the water and rest
  • Follow your instructor or your written program
    • Don’t push beyond what feels safely challenging

Arthritis and Tai Chi

There is strong evidence that tai chi is effective for people with arthritis and other musculoskeletal conditions. Tai chi involves slow, controlled, flowing movements and deep breathing.

Benefits of Tai Chi for Arthritis

Tai chi:

  • Is relaxing and enjoyable
  • Can be practiced by people of almost any age and fitness level
  • Is low impact and gentle on the joints
  • Promotes correct body posture and balance
  • Uses circular, smooth movements that reduce joint stress
  • Helps relieve joint pain and stiffness
  • Integrates body and mind, supporting stress reduction and mental well-being

In Grand Rapids, tai chi classes may be available through:

  • Hospital wellness programs
  • Community centers and senior centers
  • Local fitness studios and yoga/tai chi studios

Getting Started with Tai Chi

Before you begin:

  • Talk with your doctor to confirm tai chi is appropriate for your specific arthritis and overall health.
  • Choose a qualified instructor who:
    • Has experience working with people who have arthritis or chronic pain
    • Is willing to modify movements for your abilities

You can use books or DVDs/online videos to practice between classes, but most people find it easier and safer to learn correct technique from an instructor first.

Exercising Safely with Arthritis

Before starting any new exercise program in Grand Rapids – whether at home, outdoors along the Grand River, or at a local gym – consider these safety guidelines:

Before You Start

  • See your doctor
    • Especially if you have other health conditions (heart disease, diabetes, high blood pressure, lung conditions)
  • If you’ve had joint replacement surgery, ask your surgeon or physical therapist:
    • Which movements or positions you should limit or avoid
  • Consider pre-exercise screening
    • A health professional can help identify any medical issues that might increase your risk during exercise

During Exercise

  • Don’t exercise a very painful, inflamed, or hot joint
    • Instead, gently move it through its comfortable range to reduce stiffness and improve circulation
  • Start gently and progress slowly
    • Increase intensity, duration, or resistance gradually over weeks or months
  • Warm up thoroughly
    • 5–10 minutes of gentle movement before more intense exercise
  • Cool down afterward
    • Use gentle, sustained movements and stretching
  • Focus on good technique
    • Move smoothly; don’t jerk or bounce
    • Don’t force a joint beyond a comfortable range of motion
  • Don’t do too much too soon
    • If you feel very out of breath, dizzy, or unwell, slow down or stop

After Exercise

  • Monitor your pain
    • Mild soreness is normal, especially when starting a new program
    • If a joint is more painful than usual for longer than two hours after exercise, reduce the intensity or duration next time
  • Stop any activity that causes sharp or unusual pain

General Tips

  • Drink plenty of fluids during and after exercise, even in cold Michigan weather
  • Wear appropriate clothing and footwear
    • Dress in layers for outdoor activity in Grand Rapids’ cold winters
    • Wear supportive, cushioned shoes for walking and exercise
  • Increase incidental activity in your daily life
    • Walk to nearby shops instead of driving when sidewalks are clear
    • Take the stairs when you can
    • Do light stretching or walking breaks if you sit for long periods

Local Arthritis-Friendly Exercise Ideas in Grand Rapids

Types of exercise that often work well for arthritis include:

  • Swimming or warm water exercise classes
  • Tai chi
  • Walking or Nordic walking (with poles), including indoor walking at malls in winter
  • Chair exercises
  • Low-impact aerobics
  • Strength training with light weights or resistance bands

Because of Grand Rapids’ long, cold winters and sometimes icy sidewalks, indoor options like mall walking, gym treadmills, aquatic centers, and community classes are especially useful for staying active safely year-round.

Where to Get Help in Grand Rapids, MI

If you live with arthritis in the Grand Rapids area, you don’t have to manage it alone. For personalized arthritis exercise advice, contact:

  • Your GP / primary care doctor or rheumatologist
  • Physical therapists (physiotherapists) at local hospitals and clinics
  • Exercise physiologists or certified trainers with experience in arthritis
  • Community health centers and senior centers
  • Local fitness or aquatic centers offering arthritis-friendly or low-impact classes

You can also explore resources through:

  • Kent County Health Department
  • Grand Rapids Public Health and community wellness programs
  • Patient education services at Corewell Health, Trinity Health Grand Rapids, Metro Health, and Mercy Health

Key Points

  • Arthritis can cause pain, stiffness, and inflammation in one or more joints or muscles.
  • Regular, appropriate exercise can reduce arthritis symptoms and improve joint mobility, strength, and overall health.
  • An inflamed, hot, or very painful joint needs rest – but too little activity leads to more stiffness and weakness.
  • It’s important to find the right balance of rest and exercise, especially during Michigan’s long winter months.
  • Work with Grand Rapids healthcare professionals to design a safe, enjoyable exercise plan that fits your life and helps you stay active with arthritis.