When your knees are healthy, your physical activity goals may include running faster or even entering your first triathlon. When you're living with arthritis, however, your primary goal is to be as pain-free as possible while staying active. Aerobic or cardiovascular exercise is one of the types of exercises recommended by the Arthritis Foundation, along with strengthening and flexibility exercises.
Benefits
Moderate-intensity exercise on most days of the week helps to strengthen muscles and bones and increase joint flexibility, according to the Arthritis Foundation. It also gives you an energy boost and improves your overall well-being.
Walking
This aerobic exercise provides several benefits for managing arthritis. It's a low-impact, weight-bearing exercise that helps to strengthen muscles and bones without the potential damage caused by high-impact exercises. Its bone-strengthening effects are particularly beneficial if you're taking glucocorticoids to treat your condition, notes the Arthritis Foundation.
Cycling
Biking takes your body weight off your knees and builds up the muscles in your thighs that support your knees. According to "Heal Your Knees: How to Prevent Knee Surgery and What to Do If You Need It" by Robert Klapper, M.D., and Lynda Huey, during the cycling motion, you use the hinge of the knee joint, thus avoiding any rotational torque motions that are especially damaging to the knee.
Water Exercises
Water is the best non-surgical approach for joint pain, according to "Heal Your Knees." It provides resistance to help strengthen your muscles and joint structures. It also creates a weightless environment that takes stress off your knees during the exercises. Furthermore, water increases blood circulation and reduces stiffness.
Amount
The Arthritis Foundation recommends doing cardiovascular exercises for 30 minutes, three to four times every week. If you're just beginning an exercise program, you can begin with five minutes of exercise, then gradually increase your efforts.
Safety
When you have knee arthritis, you should always consult your doctor before beginning an exercise program. Your doctor may refer you to a physical therapist, who can teach you the proper form to use during cardiovascular exercise and give you advice on other issues, such as using assistive devices.
References
- "Heal Your Knees: How to Prevent Knee Surgery and What to Do If You Need It"; Robert Klapper, M.D., and Lynda Huey; 2004
- Arthritis Foundation: Types of Exercise
- Arthritis Foundation: Exercise and Arthritis - Introduction to Exercise
