Approximately 27 million Americans suffer from osteoarthritis, a painful joint disease, according to the National Institute of Arthritis and Musculoskeletal and Skin Diseases. Most cases of osteoarthritis are diagnosed after the age of 45, and 50 percent of Americans will develop some form of the disorder in their lifetime, according to the Centers for Disease Control and Prevention. If you have osteoarthritis, moving the affected joints may be painful for you, but it is important to exercise in spite of the discomfort.
Osteoarthritis Facts
Cartilage protects the ends of your bones where they come together to form a joint. As you get older, the cartilage wears away and may break or tear causing inflammation, pain and difficulty moving. This painful and potentially debilitating condition is called osteoarthritis. Osteoarthritis usually occurs in the hips, knees, lower back, neck or hands. The number of cases of osteoarthritis is expected to reach 67 million by the year 2030, according to NIAMS.
Moving is Medicine
Treatment options for osteoarthritis include medication and therapy designed to reduce pain, resting the afflicted joints, surgery, weight control and exercise. Of these options, exercise is the best treatment because it reduces pain, is low cost, noninvasive, improves mobility and weight management, has few side effects and benefits your overall health. Exercise can also elevate your mood and help you to maintain a positive outlook, an important part of pain management.
Exercise Prescription
According to the CDC, people with osteoarthritis often have other chronic health conditions such as diabetes or cardiovascular disease that would benefit from regular exercise as well. Although the stiffness and pain associated with this disorder makes it difficult to undertake an exercise program, physical activity plays an important part in pain relief and efforts to slow the disease progression and prevent disability. If you have osteoarthritis, your doctor can help you determine what types, level and duration of exercise is appropriate for you based on your overall health and the location and extent of your joint disease.
General Guideline
Moderate intensity, low impact exercise that includes stretching, aerobic activity and strength training is recommended for individuals with osteoarthritis, according to the CDC. Water aerobics, swimming and walking are examples of exercises that are appropriate for people with osteoarthritis. Other popular physical activities for individuals with arthritis include: walking on a treadmill, riding a stationary bike, tai chi, Pilates and yoga. In general, doctors recommend that you follow an exercise program that provides 10 minutes of stretching before and after the workout, and 20 to 30 minutes of aerobic activity. Every other day you should add about 10 minutes of strength training to your routine.
References
- National Institute of Arthritis and Musculoskeletal and Skin Diseases: Handout on Health: Osteoarthritis
- Centers for Disease Control and Prevention: Osteoarthritis and You
- Centers for Disease Control and Prevention: Physical Activity and Arthritis
- Spine Health: Specific Osteoarthritis Exercise Programs
