Arthritis and Exercise, How Do I Start?
People with arthritis should discuss exercise options with their doctors and
other health care providers. Most doctors recommend exercise for their patients.
Many people with arthritis begin with easy, range-of-motion exercises and
low-impact aerobics. People with arthritis can participate in a variety of, but
not all, sports and exercise programs. The doctor will know which, if any,
sports are off-limits.
The doctor may have suggestions about how to get started or may refer the
patient to a physical therapist. It is best to find a physical therapist who has
experience working with people who have arthritis. The therapist will design an
appropriate home exercise program and teach clients about pain-relief methods,
proper body mechanics (placement of the body for a given task, such as lifting a
heavy box), joint protection, and conserving energy.
Step Up to Exercise: How To Get Started!
- Discuss exercise plans with your doctor.
- Start with supervision from a physical therapist or qualified athletic
- Apply heat to sore joints (optional; many people with arthritis start
their exercise program this way).
- Stretch and warm up with range-of-motion exercises.
- Start strengthening exercises slowly with small weights (a 1- or 2-pound
weight can make a big difference).
- Progress slowly.
- Use cold packs after exercising (optional; many people with arthritis
complete their exercise routine this way).
- Add aerobic exercise.
- Consider appropriate recreational exercise (after doing range-of-motion,
strengthening, and aerobic exercise). Fewer injuries to joints affected by
arthritis occur during recreational exercise if it is preceded by
range-of-motion, strengthening, and aerobic exercise that gets your body in
the best condition possible.
- Ease off if joints become painful, inflamed, or red, and work with your
doctor to find the cause and eliminate it.
- Choose the exercise program you enjoy most and make it a habit.
How Much Exercise Is Too Much?
Most experts agree that if exercise causes pain that lasts for more than 1
hour, it is too strenuous. People with arthritis should work with their physical
therapist or doctor to adjust their exercise program when they notice any of the
following signs of strenuous exercise:
- Unusual or persistent fatigue
- Increased weakness
- Decreased range of motion
- Increased joint swelling
- Continuing pain (pain that lasts more than 1 hour after exercising)
The above information has been provided with the kind permission of the National
Institute of Arthritis and Musculoskeletal and Skin Diseases (http://www.niams.nih.gov/hi/topics/arthritis/arthexfs.htm).
For additional information, please visit the Arthritis Center.Last Editorial Review: 7/6/2004