How does physical activity help my arthritis?

It might seem odd, but moving those achy joints is crucial. Physical activity strengthens the muscles around your joints, which means as they get stronger they provide more support for the joint.1

Without strong muscles, the joints are doing all the work.

So exercise! As your muscles get stronger they do more of the work, giving your joints a much needed break.

What types of exercises are best if I have arthritis?

Aerobic exercise is important to help with overall fitness and to control body weight, but low impact aerobic activities might be easier on your joints.

Range of motion exercises can improve your flexibility and balance, and are usually simple movements like lifting your arms above your head, or rotating your shoulders forward and back. Typically, range of motion exercises can be done daily.

Strengthening exercises help build strong muscles that support and protect the joints. Examples include:

• Lifting weights

• Using resistance bands

• Isometric exercises

• Yoga

• Tai chi

How do I safely start?

Talk to your doctor first. The type of arthritis you have will determine which types of physical activity work best for you. Then, follow these simple guidelines.

Start slowly – ease your joints into the workout

Don’t push it – overwork in the beginning can set you back

Keep the impact low – try exercising in water!

Apply heat – when you’re hurting or stiff apply warm towels or a hot pack

Move slowly – if you feel pain, back off

Ice afterwards – apply ice up to 20 minutes after a workout if joints are stiff or hurt

References Cited:

1   Exercise helps ease arthritis pain and stiffness. Mayo Clinic website. Mayo Foundation for Medical Education and Research.

     https://www.mayoclinic.org/diseases-conditions/arthritis/in-depth/arthritis/art-20047971

     Accessed: June 7, 2018.

2   About Arthritis. Arthritis Foundation website

     https://www.arthritis.org/about-arthritis/

     Accessed June 7, 2018.