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Exercise and Arthritis: It's a Good Idea
"We must be getting rain, my arthritis is acting up". You probably know many people who have become amateur meteorologists just because of their arthritis - you may even be one of them. There are many forms of arthritis, but the kind that predicts the weather is also the most common: osteoarthritis, also known as degenerative joint disease. The pain of arthritis is caused by the wearing away of the cartilage at the end of bones, allowing the bone surfaces to rub together and cause pain and stiffness.Arthritis pain can lead to inactivity which can in turn cause even more pain, decreased flexibility, weakness, and reduced fitness levels. Many are afraid of more pain, stiffness, and joint damage if they exercise. The truth is that exercise is very important for the management of osteoarthritis. Proper exercise can reduce joint pain and stiffness and improve flexibility, strength, and endurance. It can also help with weight management, reducing additional stress on weight-bearing joints such as the hips and knees.
There are three types of exercise that should be incorporated into a safe and effective arthritis exercise program. First, flexibility and range of motion exercises such as stretching and light motion (arm circles, for example) should be done every day to prevent stiffness and maintain function. Muscle strengthening such as using weight machines, free weights, or resistance tubing, should be done every other day to maintain joint strength and support. Aerobic exercise such as walking, biking or swimming should be done three times a week for 20 to 30 minutes. This type of exercise helps with weight management and maintaining function.
To get started, first be sure to consult your physician for clearance to exercise and specific guidelines for your condition. Working with a physical therapist or qualified personal trainer to learn proper form and technique can minimize risk of injury. Also consider water-based exercise such as aqua aerobics. Many communities have special classes and pools designed for aquatic arthritis programs. Exercising in the water helps take much of the pressure off the joints, making movement easier.
Always check with your doctor if you are having a flare up before exercising. Signs that you have done too much and it is time to back off include persistent fatigue, increased weakness, decreased range of motion, increased joint swelling, or pain that continues beyond one hour after exercise. If these symptoms continue, it is important to have your program modified by a professional.
For more information:
Arthritis Foundation
1330 West Peachtree Street, Suite 100
Atlanta, GA 30309
800-568-4045
http://www.arthritis.org
Source: The Fitness Motivation Monitor Volume 7, Issue 4: April 2006
