For many years the prevailing belief was that arthritis and exercise did not go together. Even experts thought that exercise would damage the joints further. Now, research is proving exercise to be an integral part of arthritis management, offering a number of benefits to its users. In addition, exercise is good for overall health and can keep you from developing other problems such as heart disease and osteoporosis.
Physical Benefits
According to the Mayo Clinic, exercise is crucial for people with arthritis. If stiff and painful joints are holding you back, it may seem like the last thing you want to do, however. Still, exercise reduces joint pain, helps increase strength and flexibility and is an antidote to fatigue. It is not necessary to exercise profusely to gain these benefits. Even moderate exercise can help you maintain bone health, strengthen the muscles around your joints, increase your strength and stamina, help control weight, make a good night's sleep more of a reality and help you feel more confident about yourself and the management of your condition.
Types of Exercise
The American Council on Exercise sees exercise for arthritis patients as a pyramid, with range-of-motion and stretching exercises comprising the base of the pyramid, muscle strengthening in the next tier, aerobic exercise above that and recreational exercise at the top. Range-of-motion exercises involve taking your joints through their normal range of movement, such as raising your arms or rotating your shoulders forward and backward. Weight training is an example of muscle strengthening. Low-impact aerobic exercises include walking, swimming or bicycling. Other activities could include household chores or gentle forms of tai chi or yoga for balance. Always check with your doctor before beginning any exercise program.
Getting Started
If you have not been active for awhile, start slowly to avoid overworking your muscles. Apply heat to the joints you'll be working beforehand to relieve any existing pain. Use warm towels, hot packs or a warm shower. Warm up by moving your joints gently at first. Start with range-of-motion exercises for a few minutes before moving on to strengthening or aerobics. Use slow and easy movements and be aware of strong pain that might be signalling something is wrong. If you see redness or inflammation in your joints, slow down. Discuss with your doctor what amount of pain is normal after exercising, and what is abnormal.
Psychological Benefits
According to the Johns Hopkins Arthritis Center, not only does exercise improve physical health, it also has positive psychological effects. The short-term benefits of exercise include improved mood, decreased anxiety and increased relaxation. Over the long haul, baseline levels of anxiety are lower in people who exercise regularly as compared to adults who are sedentary. An ongoing clinical trial sponsored by the National Institutes of Health is looking at exercise and group counseling as a primary treatment for mild depression.
