(NC) When you live with arthritis, physical activity can be one of the best ways to support your joints, strength and overall well-being. Whether you’re easing into movement after a long day at your desk or looking for ways to stay active through the colder months, small, consistent habits can help reduce stiffness and give your mood a boost.

Here are four tips from Arthritis Society Canada to create a movement routine that works with your body, not against it:

1. Try the “MVP” approach.
Three keys to supporting joint health are movement, variety and posture:

• Move regularly. A gentle stretch in the morning or a short walk after lunch can help break up periods of inactivity and ease stiffness.
• Vary your position. Staying in one position too long can lead to discomfort and poor circulation. Change positions regularly to relieve pressure on joints and muscles.
• Pay attention to your posture. How you sit and stand can affect how your body feels. Good posture supports your joints and helps distribute weight evenly, which can reduce pain and fatigue.

2. Find your right mix of movement.
A balanced routine for arthritis includes three key types of movement:

• Flexibility: Stretch daily to help maintain range of motion and ease stiffness. Warm up first, hold each stretch for 20 to 30 seconds, and breathe deeply.
• Strength: Build muscle to support and protect your joints. Use light weights or resistance bands, move slowly, and focus on proper form with eight to 12 repetitions per exercise.
• Endurance: Boost your energy and mood with low-impact cardio. Walking, swimming, cycling and even household chores count. Start with manageable amounts and build up gradually.

3. Warm up, cool down and rest.
A few minutes of light movement, such as marching in place or gentle arm circles, can help loosen joints and prepare your body. When you’re done, stretch and breathe deeply to relax your muscles. Rest days matter, too. They help prevent pain and support your long-term strength.

4. Make it fun, social and meaningful.
Connecting movement to what you love can make it more motivating and easier to maintain. Some simple examples include gardening, walking your dog or playing with your kids or grandkids. Personalizing your movement routine gives it purpose and helps keep you going.

Find more tips for managing arthritis at arthritis.ca.