Exercise Program for Arthritis

When your joints hurt from arthritis, exercise may be the last thing on your mind. In the past, health experts recommended rest for arthritis because they thought physical activity would make it worse. Today it’s clear that exercise benefits everyone, including people of all ages with arthritis.

If you have arthritis, exercise can:

• Reduce joint pain and stiffness

• Strengthen muscles that support your joint

• Increase flexibility

• Maintain your joint range-of-motion

• Reduce joint inflammation

• Control your weight, which takes stress off your joints

• Promote overall health, better sleep, and emotional well-being, which can help you better cope with arthritis

Exercise Helps All Your Joints

Exercise can help any joint that has arthritis, including joints in your fingers, hips, shoulder, neck, and back. For smaller joints, such as the ones in your hand, you will need to learn special exercises and stretches.Physical and occupational therapists are good resources to help you with an exercise program. These professionals will recommend specialized movements that are safe and most effective for you and your arthritic joint.

How Do I Begin An Exercise Program for Arthritis?

Starting to exercise may seem overwhelming if you’ve been inactive or if you’re in pain from arthritis. Talk to your doctor before starting a program about what exercise goals are best for your type and severity of arthritis and your overall health. For most adults, the goal is at least 30 minutes of physical activity five or more days a week.

Here are some tips to get you going:

• Find enjoyable and convenient activities. Try activities like swimming, bike riding, yoga, and walking with your family or friends.

• Get an exercise buddy! Ask a friend or family member to exercise with you. For many people, having an exercise buddy makes it more fun and helps keep them on track with an exercise routine.

• Start slowly. Set realistic goals. It’s okay if you can only exercise for five to 10 minutes at first. Stay positive about what you accomplished and add another five minutes to your sessions the following week.

• Break it up. If you don’t have 30 minutes at one time, divide it into two or three smaller chunks throughout the day.

• Take the stairs. Add extra activity during your normal day. Take the stairs instead of the elevator or walk on your lunch break.

• Keep a journal. Start a log of your exercise and symptoms so you can see your progress.

• Celebrate your successes! Instead of non-food rewards, try treating your arthritic joint to a massage!

Types of Arthritis Exercises

Certain types of exercise are easier on your joints and better for people with arthritis than others. There are three basic types of exercises you can practice to ease your arthritis symptoms. They include:

• Stretching and range-of-motion exercises to improve your flexibility, balance, agility, and how far you can move your joint (range-of-motion). Yoga and tai chi are popular choices for people with arthritis.

• Resistance exercises to strengthen muscles around your joints. Resistance exercises include isometric exercises, which involve tightening the muscles without moving the joint. This puts very little stress on joints. Isotonic exercises involve moving the joint, such as straightening your knee while sitting down. Isotonic exercises also include weights or devices to add to the resistance.

• Aerobic or cardiovascular exercises to increase your endurance and improve your heart health. Good choices generally include walking, dancing, bicycling, water walking, and water aerobics. High-impact exercises and contact sports, such as running, hockey, soccer, and basketball are generally not recommended. These types of activities can stress or injure an arthritic joint and worsen permanent joint damage.