Exercise is vital in arthritis: it strengthens the muscles around painful joints, improves flexibility, increases bone density, helps control bodyweight, maintains physical independence and capacity for daily tasks, reduces need for pain medication, and improves one's general sense of well being.
Understandably, patients with arthritis have little inclination for exercise because they fear aggravation of joint pain and stiffness. In fact, the converse is true: prolonged inactivity worsens joint pain and stiffness.
Patients with “arthritis” (a term that encompasses diseases of different etiologies and clinical features) should first check with their doctor or physical therapist before taking up exercise. Some activities are just not for arthritics: for example, jumping, running and other intense, jarring exercises. Your physician or physical therapist will probably recommend gentle range-of-motion exercises, aerobic exercise and weight training.
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Range-of-motion (ROM) exercises: arthritis cramps joint flexibility. ROM exercises help relieve stiffness and improve flexibility. They involve slowly putting a joint through its full range of motion. Tai chi is a good example of a general system of ROM exercise. Do flexibility exercises daily.
Aerobic exercise: improves cardiovascular fitness, helps reduce bodyweight and increases stamina. It is important to avoid high-impact aerobics such as running, aerobic dance and skipping. Walking, swimming, and cycling are ideal low-impact aerobics in arthritis.
Begin with 5 minutes of exercise every day, and gradually increase duration to at least 20 to 30 minutes three times a week. It is okay to split the 20 minutes into two ten-minute morning/evening sessions.
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Weight training: helps strengthen the muscles around affected joints. This in turn reduces the forces acting directly on the joints. Lifting weights also increases bone density.
Precautions before exercise: Since warm-up by doing gentle exercise is painful in arthritis, it is important to achieve warm-up by other means. Apply heat to joints and muscles for at least 20 minutes before beginning exercise. Use a hot towel, hot water bottle, or a hot pack to apply heat. Make sure the water is not burning hot. Apply an icepack to the joints for 10 minutes after exercise.
Begin with flexibility exercises before going on to aerobic exercise or weight training. Stop exercise and consult your physician if activity causes sharp pains or increases redness of joints, or if exercise appears to be worsening your general condition.
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