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Does this sound familiar? "My joints are achy, I feel stiff all the time, and it’s hard to get out of bed in the morning." If there were ever a good excuse not to exercise – if there were ever a defensible time to throw in the towel – this would be it, right? Wrong!
In fact, when arthritis is a problem is precisely the time for you to get up and get moving. Exercise reduces joint pain and stiffness and increases flexibility, muscle strength, cardiac fitness, and endurance. It also helps with weight reduction and contributes to an improved sense of well-being. Taking the day (or week, month, or year) off will only make things worse for tomorrow.
So where do you go from here? How do you begin a program that helps, not hurts?
Three types of exercise are best for dealing with arthritis. Create a workout program that includes a balance of:
Range-of-motion exercises (e.g., stretching) for normal joint movement, relieving stiffness, and maintaining or increasing flexibility. Include at least every other day.
Strengthening exercises (e.g., weight training, resistance exercises, nautilus, body weight exercises) for keeping or increasing muscle strength, and supporting and protecting joints affected by arthritis. Include every other day unless you have severe pain or swelling in your joints.
Aerobic or Endurance exercises (e.g., bicycle riding, walking, swimming, cardio gym machines) for improving cardiovascular fitness, controlling weight, improving overall function, and relieving pressure on and inflammation in your joints. Include 20 - 30 minutes, 3x per week unless you have severe pain or swelling in your joints.
Where To Start
Begin with easy, range-of-motion exercises and low-impact aerobics. As you become more comfortable with a low-level program, it is possible to progress to more advanced exercises. For example, you might start with water exercise (easiest on the joints) and progress to walking and/or biking or sports. Check with your doctor to learn which sports and exercises would be safe for you to try.
Jen received her master's degree in health promotion and education from the University of Cincinnati. A mom and avid marathon runner, she is a certified personal trainer, certified health coach and advanced health & fitness specialist. See all of Jen's articles.
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