Many of us spend long hours each day sitting. Sitting at a desk, sitting on the couch, sitting in the car. When you live with arthritis, such hours of prolonged sitting can have serious repercussions on your health. Add in the challenge of finding time to exercise each day, and it’s easy to feel stuck and overwhelmed with the to-do lists piling up.
But staying active doesn’t have to mean heading to the gym, spending money on classes or committing to long workouts. Some of the most powerful ways to support your body are through simple, everyday movements and changes in habits.
That’s where the MVP strategy comes in.
Developed by physiotherapist Cynthia Roberts at the Arthritis Rehabilitation and Education Program (AREP), MVP stands for:
M - Move more throughout the day
V - Vary your position frequently
P - Posture—be aware of it
It’s a quick and easy way to help people living with arthritis incorporate more movement into their daily lives, without overwhelming their routines.
“Sitting for long periods of time is associated with a number of health concerns, including cardiovascular disease and even cancer,” says Roberts. “Prolonged sitting also leads to musculoskeletal issues and pain syndromes. The bottom line is, the more we incorporate movement throughout our days, the better off we are.”
Research has shown that even exercising once a day may not fully counteract the effects of prolonged sitting. For people with arthritis, being sedentary can worsen stiffness, inflammation, and pain. That’s why the MVP approach can be such a game-changer—because it breaks movement into bite-sized, achievable steps.
M: move more throughout the day
Whether you’re working, resting, or running errands, small actions throughout the day can keep your body engaged and joints mobile.
Some simple ways to sneak in more movement through your workday:
- Walk or bike to work, if possible
- Park your car or bike a bit farther away than necessary
- Take the stairs instead of the elevator
- Go for a short walk at lunch
- Schedule a walking meeting
- At home, place your supplies further away to encourage movement
- In the office, walk over to talk to a colleague instead of emailing them
Range of motion exercises
You can also try desk-friendly range-of-motion exercises to stay loose and mobile.
Repeat each exercise 5-10 times slowly in a pain-free range:
Shoulder rolls: Sit or stand tall and roll your shoulders forward and backward in big circles
Thigh slides: While seated, slide one hand forward and the other back across your thighs, letting your shoulders gently twist
Upper back extension (sitting or standing): Sit or stand with your hands placed behind your head. Gently lift your chest toward the ceiling
Pelvic rocking, front-to-back: While seated, tilt your pelvis forward and backward
Pelvic rocking, side-to-side: In a seated position, tilt your pelvis side to side, keeping shoulders level
Ankle circles: While seated, extend one leg and rotate your ankle slowly in each direction
Gentle stretches
Incorporating gentle stretches into your day can also help relieve tension and support better posture. Hold each stretch for about 30 seconds and repeat twice.
Neck side bending: tilt your head to one side until you feel a stretch along the opposite side
Chest opener: place your fingers on your shoulders, pull the elbows back and squeeze the shoulder blades together as you lift your chest slightly upward.
Wrist extension: gently bend your wrist and fingers back to stretch your forearm
Hamstring stretch: sit with one leg extended with your heel on the ground and lean forward from the hips
Gluteal stretch: cross one ankle over the opposite knee and lean forward
Hip flexor stretch: drop one knee off the side of a chair and gently push the leg back
V: vary your position frequently
Staying in one position too long, especially while sitting at a desk, can lead to stiffness, discomfort, and poor circulation. Varying your position throughout the day is key to relieving pressure on joints and muscles.
Try to:
- Stand while reading emails or talking on the phone
- Use an ironing board or a box to create a makeshift standing desk at home
- Take micro-breaks every 30 minutes to stand, walk, or stretch
- Use a timer or movement reminder app to help you stay consistent
Even small changes in posture or shifting your weight can help reduce stiffness and keep your body engaged.
P: posture—be aware of it
Good posture supports your joints, helps prevent pain, and reduces fatigue. It’s especially important when you’re sitting for long periods.
Check in with your body using this simple alignment checklist for standing and sitting:
Sitting posture
- Keep your neck in a neutral position
- Relax your shoulders
- Support your back against the chair
- Rest your arms comfortably when needed
- Ensure your thighs are parallel to the floor
- Place your feet flat on the ground
Standing posture
- Stand tall through the crown of your head
- Keep your chin level
- Open through the chest
- Draw your navel gently toward your spine
- Soften your knees — don’t lock them
- Distribute your weight evenly between both feet
The MVP approach is simple, flexible, and designed to meet you where you are. You don’t need special equipment or long blocks of time. Just moments of movement, thoughtful position changes, and a bit of posture awareness throughout the day.
Because when it comes to managing arthritis, small actions can add up to big relief.
This article was developed in consultation with Cynthia Roberts, a physiotherapist with the Arthritis Rehabilitation and Education Program (AREP). Cynthia works closely with people living with arthritis to support their mobility, pain management, and quality of life.
AREP, funded by Ontario Health, offers free services to adults and children in Ontario with a valid health card, including personalized arthritis service plans, self-management guidance, and group education sessions.