Arthritis and Physical Activity

Page 1 2

Introduction to Arthritis and Physical Activity
How does physical activity help with arthritis?
How often should I do physical activity?
What activities can I do?

Virtual Medical Centre Video

Play video on exercises for arthritic pain.

Click here to watch a video on exercises for arthritic pain.

Introduction to Arthritis and Physical Activity

Exercise therapy has been largely under-prescribed by GPs up until recently. For many years, it was suggested that patients with arthritis should avoid exercise, as it was thought to further inflame joints. But recently there has been a change in opinion, with many scientific studies suggesting that regular physical activity can reduce joint pain and possibly increase mobility, making it easier to perform everyday tasks.

How does physical activity help with arthritis?

Regular movement of the joints keeps them flexible and stops them from becoming stiff. This in turn leads a large reduction in the amount of pain felt in the joints. Exercise programs have been regularly proven to reduce joint pain in arthritis studies. If arthritis patients reduce the amount of exercise they do, then their muscles become weaker and their bones become more prone to fracture. Regular exercise maintains strength in the muscles and bones, decreasing the likelihood of falls and fractures. This leads to a greater quality of life and functional ability (ability to perform everyday tasks), while decreasing medical expenses. A long term exercise program can also be designed to help lose or maintain weight. Overweight is a large contributor to arthritis development, as it places extra strain on the joints. Physical activity can also benefit or reduce the likelihood of developing many other health conditions. Cardiovascular diseases, diabetes, high cholesterol levels, some cancers, osteoporosis and depression are just some of the conditions that exercise affects in a positive way. It is also a great way of getting out into the community and meeting new people!

How often should I do physical activity?

Ideally you should perform stretching exercises every day for at least 5-10 minutes. Early in the morning, after waking, is an ideal time to perform exercises, as it helps with early morning stiffness, preparing the body for daily activities. Very basic exercises, like those explained below, can be done everyday, even by those with very painful arthritis. If your symptoms permit, try to follow the guidelines for all healthy adults, and do at least 30 minutes of moderate activity on most, if not all, days of the week. However, you should listen to your own body to determine if you need to slow down a bit.

What activities can I do?

Simple chair or floor based exercises like those below are good for people who are just starting an exercise program, especially if you're over 65 years of age or have been inactive for a period of time. These aim to increase flexibility as well as providing some gains in strength and balance. Yoga and tai chi can also provide benefits in these areas. They also have the benefit of being able to be done at home. If your symptoms are relatively mild, you might like to include aerobic activities like walking, swimming or dancing. You can even include resistance training to strengthen muscles. The effects of strength training on pain reduction can be seen earlier in the short term, but aerobic exercise has more long term effects. Any exercise program for arthritis should include a combination of stretching, strengthening and aerobic fitness work. Some of these activities should be joint specific exercises, based on the needs of the individual. Most importantly, they should be activities that you enjoy doing, so that you want to keep going back and doing more!

Page 1 2