Get a Leg Up with Exercise

Help relieve arthritis symptoms this winter

By Cindy Parnell, UVA Club Red Clinic exercise physiologist 

Arthritis causes pain and stiffness but contrary to what you might think, exercise may help relieve both symptoms. Before you do anything, though, talk to your doctor or physical therapist. He or she may have specific concerns or recommendations.

For years, doctors have recommended that people with arthritis perform exercises that improve range of motion, keep joints flexible and reduce stiffness. More recently, the benefits of cardiovascular exercise and strength training have been endorsed. A well-rounded exercise program not only improves joint function and flexibility, but reduces the risk of cardiovascular disease

First focus on flexibility.

Start your exercise program with a goal to improve flexibility. Move your joints through a full range of motion at least once daily. Take your time with stretching, holding each stretch for at least 30 seconds. Never stretch to the point of discomfort or pain. Focusing first on flexibility will help reduce your risk of injury and help limber up joints that have become stiff due to arthritis.

Next, try strengthening or weight-bearing exercises.

These help maintain and increase muscle strength to help support joints. Depending on the severity of your arthritis, your doctor or physical therapist may suggest certain types of exercise that put less stress on the joints. Many exercises can be done with body weight, hand weights or exercise bands. Resistance-training activities should be done 2-3 times a week, with a day off in between for muscles to recover. Take your time and don’t do too much too soon.

Finally, add some aerobic exercises.

Good ones include walking, biking or swimming to boost endurance, improve cardiovascular fitness, and aid in weight control. Cardiovascular exercise programs can help reduce pain and morning stiffness. Participate in these types of activities daily. As with strength training exercise, start aerobic exercise slowly and progress gradually. Consider several 2-3 minutes bouts of activity daily and work your way up to a single 20-30 minute session. Make sure to finish every workout with stretching, choosing exercises that minimize any joint discomfort.

Seek guidance from an expert

Many people with arthritis benefit from participating in fitness-based programs under the guidance of a knowledgeable and experienced instructor or trainer. Others may benefit from a rehab-type program with a physical therapist. The key is to find what works best for you. A safe, effective and fun exercise program will improve your mobility and your health.

For more information: Arthritis Foundation www.arthritis.org

Source: Fit Facts American Council on Exercise, Exercise and Arthritis 2009