Studies show that most Americans with
arthritis are not active enough. Here are some tips for exercise
that’s easy on the joints and can be done regularly by
those of us who suffer from arthritis.
More than 60% of U.S. adults with arthritis
aren’t getting enough exercise to make a difference in
their health, national statistics show. This widespread inertia
among arthritis sufferers is “troubling,” researchers
say, because regular exercise can ease arthritis pain and improve
joint function, as well as maintain overall health.
Public health officials recommend that at
minimum, adults get 30 minutes of moderate exercise, such as
brisk walking, on most days of the week. Although arthritis may
present special barriers—from painful joints and fatigue to
people’s fears that activity will worsen their arthritis
symptoms—the researchers point out that many forms of
exercise, such as swimming, biking, and moderate walking, are
easy on the joints and can be done regularly by arthritis
sufferers.
An arthritis exercise program should be
started with the approval of a physician and, preferably, under
the guidance of a physical therapist who can design and teach
exercises to do at home, as well as provide periodic monitoring
of progress. Ideally, your arthritis exercise program should
include the three basic forms of exercise: range of motion,
muscle strengthening, and endurance (also called aerobic or
“fitness” exercise).
- Arthritis exercise #1: Range-of-motion exercises.
Range-of-motion exercises involve moving a joint as far as
possible in every direction without causing pain. The purpose is
to maintain flexibility, reduce pain and stiffness, and improve
joint function. These exercises are recommended as a warm-up
before a workout.
- Arthritis exercise #2: Muscle-strengthening exercises.
Strengthening muscles increases structural support for the joints
and thereby lessens the load placed on them. Isometric
exercises—pushing or pulling against a fixed
object—can strengthen muscles without damaging joints,
which remain immobile during the exercise. Stationary bicycling
is often recommended to strengthen the muscles supporting the
knees. In one study, an eight-week muscle-strengthening program
improved muscle tone and decreased pain significantly in people
with osteoarthritis of the knee.
- Arthritis exercise #3: Aerobic exercises. Aerobic
activities improve overall body fitness. It is possible that
high-impact aerobic activities such as running might accelerate
the breakdown of cartilage in weight-bearing joints (although not
all studies have shown this to be the case), so most doctors
recommend low- or no-impact activities such as swimming, walking,
and bicycling.
