Exercise and Arthritis

Physical activity is essential to optimize both physical and mental health and can play a vital role in the management of arthritis. Regular physical activity can keep the muscles around affected joints strong, decrease bone loss and may help control joint swelling and pain. Regular activity replenishes lubrication to the cartilage of the joint and reduces stiffness and pain. Exercise also helps to enhance energy and stamina by decreasing fatigue and improving sleep. Exercise can enhance weight loss and promote long-term weight management in those with arthritis who are overweight. Physical activity also helps broadly by:

• improving mobility and flexibility of the joints
• strengthening muscles to provide greater support and stability for joints
• strengthening bones and reducing the risk of osteoporosis
• decreasing muscle tension
• improving posture and balance
• improving overall health, fitness and well being

Types of Exercise for Arthiritis

Three types of exercise are best for people with arthritis:

• Range-of-motion exercises (e.g., stretching, dance) help maintain normal joint movement and relieve stiffness. This type of exercise helps maintain or increase flexibility. Range-of-motion exercises can be done daily and should be done at least every other day.

• Strengthening exercises (e.g., weight training) help keep or increase muscle strength. Strong muscles help support and protect joints affected by arthritis. Strengthening exercises should be done every other day unless you have severe pain or swelling in your joints. The best type of strengthening program varies depending on personal preference, the type of arthritis involved, and how active the inflammation is. Strengthening one's muscles can help take the burden off painful joints. Strength training can be done with small free weights, exercise machines, isometrics, elastic bands, and resistive water exercises. Correct positioning is critical, because if done incorrectly, strengthening exercises can cause muscle tears, more pain, and more joint swelling.

• Aerobic or endurance exercises (e.g., swimming, bicycle riding) improve cardiovascular fitness, help control weight, and improve overall function. Weight control can be important to people who have arthritis because extra weight puts extra pressure on many joints. Some studies show that aerobic exercise can reduce inflammation in some joints. Endurance exercises should be done for 20 to 30 minutes three times a week unless you have severe pain or swelling in your joints.

Safety tips for Exercising

• Do not vigorously exercise a joint that is red, hot, swollen or painful.
• Always build slowly. When you first start, do less than you think you will be able to manage. If you cope well, do a little more next time and keep building gradually. Stop exercising if it is causing you unusual pain or increases your pain beyond what is normal for you.
• Always start your exercise with some gentle movements to warm up your body and your joints. This can help prevent pain and injury during exercise.
• Cool down at the end of your session with some gentle movements and stretches. This can help prevent muscle pain and stiffness the next day.

Of course, exercise is one part of a comprehensive arthritis treatment plan. Treatment plans also may include rest and relaxation, proper diet, medication, and instruction about proper use of joints and ways to conserve energy as well as the use of pain relief methods.