Osteoarthritis, while painful, is no excuse for avoiding physical activity and exercise.
In fact, a mild fitness program is beneficial in offsetting the debilitating effects of the disease. You can design an easy-does-it program that reduces stress on arthritic joints, helps maintain weight and increases your range of motion. Pay attention to your body, and use common sense to guide you in customizing a gentle fitness regimen.
Definition
Sooner or later, most people suffer from degenerative joint disease, or osteoarthritis. As the body ages, the protective cartilage that pads joints in the hands, knees, hips, neck, back and other areas begins to wear down. This degeneration of cartilage results in irritation and inflammation as bone starts to rub against bone. Swelling and stiffness occurs as fluid accumulates around the joint to prevent further destruction.
Significance
Walking is a perfect example to illustrate the benefits of exercise in repairing joint degeneration. Each time you take a step, your body floods the area with fluids. This joint lubrication facilitates movement and alleviates pain. That's why some arthritis sufferers notice that the pain and stiffness they feel in the morning lessens throughout the day.
Types
According to the American Academy of Physical Medicine and Rehabilitation, fitness for those with osteoarthritis is best achieved by stretching, strengthening and improving range of motion. The Arthritis Foundation recommends a progressive program that starts out with five to eight repetitions of full-range motion for each joint followed by pool walking, land walking, stationary biking or using an elliptical trainer. In about a month, you can add weight training that gradually builds strength through increased weight rather than increased repetitions.
Caution
Slow and steady progression is the key to fitness for osteoarthritis. Avoid unnecessary activities that add stress to the joints, such as stair-climbing and running, until your body better tolerates nonjarring exercise. Don't get discouraged by your slow pace. It is normal to experience slight soreness a day or two after exercising. If it persists or worsens, take it easy for a day or two on anything more taxing than your range-of-motion routine.
Supportive Treatments
Osteoarthritis is a progressive disease. The goal of exercise is to maintain an active lifestyle for as long as possible. Fitness for osteoarthritis works best in combination with other supportive techniques and treatments, such as relaxation techniques and over-the-counter and prescription medications. Pay attention to signs of depression, which could include overwhelming sadness, sleep problems, lack of interest in everyday activities or a lack of appetite. If these occur, see your physician or a mental health professional.
