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Exercise Benefits
For Arthritis
Regular, gentle exercise can have many benefits for people with arthritis. It can:
Facilitate joint nourishment
Ease pain and joint stiffness
improve flexibility
Build muscular strength and improve balance
Reduce joint deformity and improve posture
Reduce the effects of osteoporosis (thinning of the bones) by maintaining bone density
Improve overall health and fitness
Lower stress levels
Maintain a healthy body weight
These are just some of the reasons why you should consider exercising to help with your arthritis.
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Different Types of ExerciseIf you have arthritis you need to choose the type of exercise you do carefully.
There are three major types of exercise. Each plays a role in maintaining or improving health and fitness, and reducing arthritis related disability and pain.
Flexibility or StretchingDaily flexibility exercises help to maintain and even improve range of motion and reduce the chance of injury. Any type of stretching should be done slowly, gently, and at a very low intensity. It is important to only stretch to the point of feeling tension, never to the point of pain. Improving flexibility not only reduces the pain associated with arthritis, but it also improves the individual's ability to perform daily activities.
Muscle Conditioning (strength training) These are more vigorous than flexibility exercises and are usually done no more than every other day. They are designed to ask the muscle to work a bit harder than usual. This extra workload may come from lifting the weight of the arm, leg or trunk against gravity, or using weights, elastic bands or weight machines for more resistance. Muscles adapt to the new demands by getting stronger and/or becoming capable of working longer to decrease pain in the joint.
Cardiorespiratory or Aerobic ConditioningThese include activities that use the large muscles of the body in rhythmic and repetitive movements. Aerobic exercise improves heart, lung and muscle function. It is also the kind of exercise that has benefits for weight control, mood and general health. Examples of aerobic exercise are:
walking
swimming
low impact aerobic dance
aquatic exercise
bicycling
Exercising on equipment such as:
treadmills
rowing machines
Nordic track
elliptical trainers
Current recommendations for regular aerobic activity are for 30 minutes of moderate aerobic activity on most days of the week. Important news for persons with arthritis is that this can be accumulated in three 10-minute periods of activity over the course of the day for the same health benefits as one continuous 30-minute session.
Useful ExercisesMany different types of exercise are suitable for people with arthritis, particularly exercises that are low impact or non load bearing, including:
Warm water exercise
Dancing
Swimming
Walking
Chair exercises
Low impact aerobics
Tai Chi
General Cautions and SuggestionsYour doctor, health or fitness professional can advise you in detail, but general suggestions on safe exercising include:
See your doctor before starting any new exercise program. If you have had a joint replaced, find out from your surgeon or physiotherapist which movements you should limit or avoid.
Don't exercise a painful, inflamed or hot joint. You can move the joint gently through its range of movement several times to help reduce stiffness and improve circulation.
Start gently and increase the intensity of your exercise program gradually over weeks or months.
Warm up thoroughly beforehand. Cool down after exercise with gentle, sustained stretches.
Pay attention to good technique and try to move smoothly. Don't force a joint beyond a comfortable range of motion.
If your joint feels particularly painful afterwards (for longer than two hours after an exercise session), reduce the intensity of your next exercise session.
If an activity causes you pain or increases your pain beyond what is normal then stop and refrain from doing this activity.
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Recommended Resource Sites
Exerstrider - Walking poles from Tom Rutlin. A good site for poles and information about pole/nordic walking.
YogaDirect.com As the name implies, this site specializes in equipment used for yoga. They have excellent prices, and sell some very good exercise mats, along with other helpful equipment, books and videos.
PowerSystems.com This is another site similar to Perform Better. They have a great variety of exercise equipment that you may find difficult to get at regular stores.
ActiveForever.com This site has equipment that is more medically based. It may be a good alternative if you're looking for physical therapy equipment or other things that a medical person may have recommended.
Buy.com This site really has little to do with fitness or nutrition, but it is one of my favorite sites. They carry everything from electronics to books. Their prices are some of the most competitive on the internet, and they often offer free shipping. If I am looking to buy almost anything, I check them out first. This link is only for US and Canadian buyers.
Shoebuy.com I have a lot of trouble finding shoes that fit me right (weird foot problems), but this site often works for me. They not only have very competitive prices and a great variety of shoes, but they offer f.r.e.e shipping and f.r.e.e returns.
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