Exercising with Arthritis
Starting a regular fitness program is a vital step toward taking control of your arthritis. Most experts agree that regular, moderate exercise greatly improves joint flexibility and helps relieve pain and stiffness for people with arthritis.
- Choose low-impact activities you enjoy, like brisk walking, bicycling or swimming, that don't place too much stress on the joints. Avoid running and high-impact aerobic classes, which require jumping.
- Alternate between activities. You'll be more likely to stick with a varied, fun routine.
- Do aerobic activities for 20 minutes at least 3 times per week. Increase duration gradually
- Exercise with a friend. You'll have a chance to socialize and someone to offer you support and motivation.
- Try walking: It's easy, can be done indoors or outdoors, and does not require special equipment.
- Always cool down after exercising with a few minutes of slow-paced aerobic exercise and the range-of-motion exercises.
Checklist for a safe workout
- Consult your physician or other health professional before beginning an exercise program.
- Never hold your breath during exercise. Breathe deeply and regularly.
- Stop exercising immediately if you feel sharp pain or if you are dizzy, nauseated, or short of breath.
- Start slowly and gradually increase the length and difficulty of your workout. This may take several months. You'll be able to feel improvement in your strength and flexibility.
- Avoid quick, jerky movements. Smooth, gentle movements are easier on your joints and get better results.
- Take frequent breaks between exercises. Stop exercising if your body tells you you've had enough, but remember to cool down first.
- Drink plenty of cool water when you're exercising, especially on hot days.
- Moderate exercise should not cause pain. If pain does occur and persists for more than two hours after exercising, call a health professional.
- For minor arthritis pain or muscular aches, an over-the-counter pain reliever may be helpful. However, read the pain reliever's label first and follow its directions. If discomfort is not relieved by an over-the-counter remedy, or if you are taking prescription medications for any reason, consult a health professional.