5 Arthritis-Friendly Hobbies to Try

About Nicole Pajer

Nicole Pajer is a Los Angeles-based freelance published in The New York Times, Woman's Day, AARP, Parade, Wired, Glamour, People and more.

If you have been diagnosed with arthritis, you’re not alone. Over 53 million U.S. adults are currently battling the condition. The symptoms are unique to each person but can include everything from pain to stiffness, swelling and decreased range of motion. This can make it difficult to engage in some everyday activities, leading people to want to push their hobbies to the side. But hobbies are still something you can enjoy. The key is finding activities that you can adapt and that are low strain. Here are 5 to try:

1. Yoga or Tai Chi

For those with arthritis, the idea of working out may seem daunting. But these two low impact practices can be gentle ways to work out a sweat. Yoga has a lot of easier poses to embrace and can be adapted. For instance, if standing yoga is too difficult, some poses can be performed in a chair. You can look for a chair yoga class or YouTube video to try that specifically. And if you take a regular yoga class, you can also ask the teacher for tips on how to modify certain positions that may cause you some discomfort. You can also purchase things like yoga blocks and bolsters to help you get into positions more comfortably. Studies have shown that yoga can not only improve one’s well-being but may also reduce pain in people with different types of arthritis.

Tai Chi is an ancient Chinese practice that offers slow, gentle movements. The practice is focused on fostering the mind-body connection through a series of flowing movements. In people with arthritis, it’s been linked to improved balance, strength, relaxation and decreased pain.

2. Gardening

Many people with arthritis tend to avoid hobbies that are traditionally associated with physical exertion, like gardening. But there are ways to garden that make it easier on those with arthritis. “For example, you can have someone install raised beds for you or maybe an ergonomic vertical gardening setup that minimizes the need to bend down or lift things from the ground,” says Thomas Pontinen, MD, co-founder of Midwest Anesthesia and Pain Specialists. Hydroponics, which use water instead of soil and can even be self-water, are another option that can reduce the needed hard labor.

Other tips include using joint-friendly tools, such as long-handed tools that enable you to reach the ground while standing. You can purchase adaptive gardening equipment, such as easy-to-grip tools, and they even sell products to make run-of-the-mill gardening tools more arthritis-friendly. You can also position a kneeling pad under your knees and to make sure you’re using proper posture while working in your garden. It’s also important to listen to your body and take breaks if you’re feeling tired, stiff, or sore.

And gardening comes with health bonuses for those with arthritis as well. “Gardening will help facilitate increased circulation and low intensity physical exercise, which can often be very helpful in reducing the severity of arthritis symptoms,” says Pontinen.

3. Photography

“Unless you’re intent on photographing things that will put your body in uncomfortable positions, like tiny animals or fungi, photography is generally a relaxed activity that you can do at your own pace,” says Pontinen. And unlike cameras of the past, modern cameras and smartphones come with features like image stabilization and voice-activated controls, which can minimize the need for steady hand movements.

You can also purchase accessories like a tripod to prop your camera on for more stability. Some come with Bluetooth features that allow you to push a button on a controller and snap a photo once the camera is set up. Take a photography class at your local community center or try a YouTube tutorial. You’ll find all sorts of free and paid options with a simple “online photography lessons” search online.

4. Birdwatching

Having sore and achy joints can put a damper on your mood, but birdwatching is an easy activity linked to better mental health. It’s a great low impact activity that involves slow and gentle walking, which can be easier on the joints. It can be done strolling through a local park or nature center or even from sitting on your porch. Even in the most urban of environments, birds are present. Start by looking up! You can also carry some binoculars with you and use them to zoom in close on a bird. Not sure where to find birds around you? There are apps and websites dedicated to informing people of where the good bird watching spots are in their areas. Try a service like ebird.org where fellow birdwatchers can report their sightings. Go slow, listen to your body and if you feel aches or pains take a break and enjoy the sport of sitting.

5. Cooking

Cooking can become more painful with arthritis, but a diagnosis doesn’t mean you have to stop engaging in this beloved pastime. There are a few modifications to make the process easier. For instance, use tools like scissors to open packages versus your fingers, use two hands instead of one and use larger handles for more comfortable gripping. You can also purchase adaptive kitchen equipment. Tools with longer handles enable you to use them without bending or hunching over. Try utensils with non-slip handles that allow you to keep your hands in a more comfortable thumbs up position. You can also get your ingredients and tools out and position them in an area where you can sit down to do your chopping and prepping. It can also be helpful to buy pre-cut foods and use frozen ingredients you can dump into a pan to alleviate some of the chopping, washing, and scrubbing of vegetables. And if it feels more comfortable, wear a wrist splint when working in the kitchen.