Exercise and Arthritis

Arthritis is becoming a more prevalent health problem. More than 40 million people have arthritis, including 33% of individuals over the age of 65. The good news is that a program of moderate exercise can offset the pain associated with this indiscriminate disease.

Arthritis means “inflammation of a joint.” Osteoarthritis, the most common form of arthritis, is characterized by a progressive loss of cartilage, typically in the hands, shoulders, hips or knees. Common symptoms include joint pain, limited range of motion and swelling. Rheumatoid arthritis, which is far less common, causes the inner linings of the joints to become inflamed.

For many years, doctors have recommended that patients with arthritis engage in flexibility training to help improve range of motion and reduce some of the stiffness in their afflicted joints. In recent years, doctors have also begun to recognize the benefits of cardiovascular exercise and strength training. Not only does a well-rounded exercise program preserve joint range of motion and flexibility, but it also reduces the risk of cardiovascular disease, increases joint stability and lessens the physical and psychological pain that often accompanies a diagnosis of arthritis.

Start your exercise program with a goal to improve flexibility. Try to move your joints through their full range of motion at least once per day, holding the stretch for at least 10 seconds working up to 30 seconds. Take your time with these exercises and never stretch to the point of pain or discomfort. By focusing on flexibility, you reduce your risk of injury and limber up the joints that have been stiffened by arthritis. Your physical therapist or trainer can help you to choose the most effective stretches for you.

Progress to strengthening exercises to improve muscular endurance. Once you’ve developed a flexibility and resistance-training routine, incorporate aerobic activity. Cardiovascular exercise programs reduce pain and morning stiffness and improve walking speed and balance. Aim for participating in cardiovascular exercise such as walking, swimming or bicycling three to five times per week. As with strength training, start aerobic exercise slowly and progress gradually.

Before beginning any type of exercise program, talk it over with your physician.  Once you begin a program, the primary goal is to improve functional capacity to help reduce pain and fatigue associated with activities of daily living. A secondary focus is to improve physical fitness.