The Fitness Arthritis and Seniors Trial, or FAST, the largest clinical trial to evaluate the effects of exercise on osteoarthritis, found that aerobic exercise and resistance training both yield the same substantial health improvements. The conclusions of this study, published in the January 1997 "Journal of the American Medical Association," widen the range of exercise choices for people with arthritis by demonstrating that one kind of activity isn't necessarily better than another. Always consult your doctor before starting any exercise program.
Many Activities Count as Exercise
Low-impact exercise of all kinds is beneficial for people with arthritis, so the main consideration is to able to enjoy the type of activity you choose so you'll stick with it over the long term. If you like structured exercise, you may prefer to join a fitness center. Water aerobics, especially in pools heated to 78 to 83 degrees F, can be very good for people with joint pain. Yoga and Tai Chi are also popular. However, the types of exercise deemed "lifestyle activity" by the Surgeon General offer just as many health benefits as organized programs when performed at moderate to vigorous intensity -- and may require less time and effort to absorb into your daily routine. These include such pastimes as gardening, housework, walking or cycling instead of driving, and climbing stairs instead of taking an elevator.
Pacing
If you aren't used to physical activity, start with five minutes of moderate-intensity exercise a day and while staying within your comfort zone, gradually increase your time to a goal of 30 minutes. According to Johns Hopkins Arthritis Center, you don't have to do this all at once -- three 10-minute sessions are equally beneficial. Keep a written record of your routine. Ideally, it should combine stretches, range-of-motion and cardiovascular or strength exercises. Avoid straining arthritic joints with rapid or repetitive movements.
Rest
Canada's Arthritis Society emphasizes the importance of striking a balance between exercise and rest. Extreme fatigue is a common symptom of some arthritic diseases such as rheumatoid arthritis and lupus and you may need to compensate for increased activity with a corresponding increase in rest time. During or after exercise, if your body tells you it needs a break, don't fight it.
Considerations
According to the Arthritis Society, any muscle or joint pain that lasts two hours or more after exercise is an indication that you've done too much too fast and should exercise less vigorously, or for a shorter period of time, the next day. Similarly, if fatigue from exercise lasts into the next day, your body is asking you to slow down. If a joint seems especially painful, applying ice before or after exercise may ease the discomfort but be gentle with it, sticking to range-of-motion exercises until it recovers. A warm shower before exercise can help loosen up stiff joints and muscles.
Warnings
Avoid taking pain medications right before exercising because pain indicates that you're doing something wrong, so you should be able to feel it and adjust your routine accordingly. If you experience shortness of breath, nausea or dizziness during exercise, stop and don't resume until you've consulted your doctor.
