The simple answer is: you should aim to do as much physical activity as possible to help avoid joint pain. If you want to get more active but struggle with joint or muscle pain, then check out the resources below. Despite common concerns that physical activity may make the pain worse for those who suffer from MSK conditions, physical activity actually is a proven method of helping you manage and improve joint pain over time.

There are many possible causes of joint pain. It might be caused by an injury or a longer-lasting problem such as arthritis. Joint pain is common, especially as you get older, but living with pain doesn't mean you have to give up physical activity.

For those living with MSK conditions, physical activity can:

• Help you maintain a healthy weight - Joint pain can often be linked to being overweight as it puts stress on the joints. Regular physical activity will help maintain a healthy weight and reduce the risk of developing joint issues later in life.
• Provide crucial nutrients to bones and joints - Some structures including the nerves and the discs of the spine need movement to get nutrients and remain healthy and strong.
• Strengthen muscles - Muscles get stronger the more they are worked and won't tire as easily over time.
• Reduce flare ups - Research has shown that those who exercised regularly reported less inflammation and less regular flare-ups of joint pain.
• Contribute to an overall healthier lifestyle - Being active will help reduce stress levels, improve sleep and can also release endorphins which can help block pain signals from reaching the brain.

• Start with low impact activity such as swimming and yoga and build up gradually
• Cardiovascular activities to increase your heart rate like brisk walking, cycling and dancing
• Strength activities to improve your resilience. This doesn't always mean weights in the gym, it can include carrying heavy shopping bags, gardening or rigorous cleaning!
• Stretches from the Versus Arthritis 'Let's Move' series and mobility activities like Pilates and Tai Chi

Visit our Active Adults page for some inspiration, local activity opportunities and ways to get active at home.

Sometimes, poor posture or overuse at work is a cause of MSK pain. Visit our Wellbeing at Work page for advice on improving your health in the workplace.

We also have a dedicated section to Older Adults - whatever your age or health condition, there are plenty of ways you can move more.

3 top tips for keeping active with a MSK condition:

1. Start gently and build up gradually - if you are new to activity build up slowly over 3-6 months. There may be activities you need to avoid or be careful with. There may also be some weeks when you have to do less. It is important not to suddenly start intense physical activity that you are not used to.
2. Try to be active everyday - a little is better than nothing. Listen to your body for how much you can do that day and make the most of your better days.
3. Reduce the amount of time spent sitting or lying down - even if it's getting up to make yourself a drink, every movement counts