Johns Hopkins Health Alerts | Arthritis | Got Arthritis? Get Exercise!

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.

Johns Hopkins Health Alerts | Arthritis | Got Arthritis? Get Exercise!