When you have arthritis, physical activity may sound challenging because of your pain and stiffness. But because exercise provides such a health benefit, especially if you have arthritis, the Arthritis Foundation recommends several types of exercise and features several organized exercise programs for arthritis sufferers. Fortunately, over time, with gentle exercise and improving fitness level, your pain as well as joint mobility should improve.
Basics
According to the Arthritis Foundation, exercise is an essential tool for managing your arthritis. Exercise can yield a wide variety of benefits including reduced joint pain and stiffness, stronger muscles around joints, increased flexibility and endurance, and reduced inflammation. Exercise also helps with general health, including reducing your risk of developing other chronic conditions, developing fitness, aiding sleep, boosting energy, controlling weight, decreasing depression and enhancing self-esteem.
Water Exercise
If you are in pain, the Arthritis Foundation recommends trying a water exercise program. Water provides more resistance than air, providing you with a good workout and building strength and range of motion, but its buoyancy reduces stress on the joints and spine. Activities in the water may include walking or aerobics. Contact local activities offices for classes offered in your area.
Walking and Tai Chi
The Arthritis Foundation suggests starting an exercise program with flexibility exercises like stretching to improve range of motion and help performing daily activities. Tai chi helps build flexibility, range of motion and balance plus provides stress relief. The foundation's tai chi program is available at local offices or via DVD. In addition, walking is promoted as a good aerobic exercise. The foundation's "Walk with Ease" program features a 12-week walking plan.
Recommendations
The Arthritis Foundation suggests that after becoming comfortable with flexibility exercises, you move on to strengthening and then endurance exercise such as bicycling. The goal is to follow U.S. Department of Health and Human Services recommendations of two and 1/2 hours of moderate-intensity activity or one hour and 15 minutes of vigorous activity per week. The Foundation also offers a "Let's Move Together" program for tracking your progress.
