Exercise and arthritis
Physical activity can bring relief from arthritis symptoms
Across the country, more than 50 million people are living with doctor-diagnosed arthritis, according to the Arthritis Foundation, which projects that figure will rise to 67 million by the year 2030.
Physical activity may be the last thing on the minds of many people with arthritis, but exercise can play a vital role in reducing the often painful symptoms of arthritis.
“Exercise is considered to be the most effective nondrug treatment for reducing pain and improving movement in patients who suffer from arthritis,” said Alison Williams, certified Jazzercise instructor and owner of the Jazzercise Conway Fitness Center.
In addition, the Mayo Clinic noted that lack of exercise can make joints feel more painful and stiff, as a sedentary lifestyle will ultimately contribute to putting more stress on joints.
“Immobilizing the joints causes the muscles, tendons and ligaments to tighten and lose range of motion,” said Anne Fraley, aquatics coordinator at the Conway Regional Health and Fitness Center.
Those who have been diagnosed with arthritis should consult their doctors before diving into a workout program, however. “It is important for anyone considering starting an exercise program to talk with their doctor, especially those with arthritis,” said Megan Ryan, a personal trainer at the Conway Regional Health and Fitness Center.
Some patients may require physical therapy, while others may be able to work with their physicians to develop an exercise regimen that helps relieve their symptoms. The following are some types of exercises that play a strong role in managing arthritis and improving quality of life.
Aerobic exercises
Low-impact aerobic exercises, such as walking and swimming, can help arthritis sufferers alleviate their symptoms and improve their overall health.
“Aerobic exercise is great for the lungs and heart, and it helps build stamina and endurance,” Williams said.
Arthritis patients who have not exercised in a while because of their pain may have gained weight as a result, and aerobics are an effective way to shed extra pounds, which will make physical activity less taxing on the joints.
Range-of-motion exercises
Range-of-motion exercises are typically simple and do not take much time, but when done correctly, they can be very effective at relieving the stiffness associated with arthritis. A physician or physical therapist might advise arthritis patients to do range-of-motion exercises each day, and even a few times a day. Patients should adhere to this advice, continuing to perform the exercises as long as their doctors or physical therapists deem them necessary.
Strength training
Arthritis sufferers may feel as though lifting weights will only exacerbate their symptoms, but strength training strengthens the muscles around the joints, providing more support for those joints and ultimately reducing pain.
Patients should speak with their physicians or physical therapists about appropriate strength-training activities and the importance of rest. If patients experience any pain during strength-training sessions, they should stop immediately and report the pain to their physicians.
It may be beneficial for arthritis patients to pursue aerobic, range-of-motion and strength exercises in the water, Fraley added. “Aquatic exercise can relieve arthritis symptoms by allowing the buoyancy of the water to support and lessen the stress on the joints, and it allows for freer movement of the joints,” she said.
Even if patients have taken a long break from exercising, it is not too late to start working out.
“The easiest way to begin exercise after a hiatus is just to get moving,” Ryan said. “Begin by setting aside time to exercise. Start off incorporating flexibility and cardiovascular exercise into your daily routine, at least 30 minutes a day, three to five days a week, and slowly progress from there.”
More information about managing arthritis can be found at www.arthritis.org.