Embrace exercise to ease arthritic pain

The debilitating pain of arthritis can be enough to make anyone avoid exercise believing it will aggravate it.  Yet, individuals with arthritis should be doing just the opposite – embracing exercise to ease arthritic pain. 

This is according to a recent study published in Arthritis Care and Research which found that older adults with arthritis-related joint pain and stiffness do better if they keep moving to help remain mobile and independent.  Ideally, 150 minutes of movement each week is recommended but this Northwestern University found that even just 45 minutes a week of moderate activity was beneficial.

The study found that moderate activity such as brisk walking improved or sustained physical function and gait speed for over two years when compared to those who did not engage in exercise.  Over 1,600 adults 49 and older with arthritic pain and stiffness participated in the study. 

Avoiding exercise because of arthritis in knees, hips, back, or ankles may actually do more harm than good.  Individuals with arthritis who do not participate in physical activity will miss out on keeping their heart, brain, and muscles functioning at their best. Plus people with arthritis who keep physically active will see results of:

·Stronger muscles

·Better endurance

·Improved balance

·Increased range of motion in the affected joint

·Reduced chance of injury

·Improved flexibility

What type of exercise is best?

Walking is a typical choice for many with arthritis to start out with.  It generally is well-tolerated and can be done anywhere with no special equipment.  But there are many other forms of exercise to choose from. 

Some individuals find swimming or bicycling better tolerated than walking, particularly for those with arthritis in the hips or knees.  Osteoarthritis, the most common form of arthritis, has been shown to benefit from water-based exercises that improved strength, balance and even reduced pain. 

Simple yoga or Pilates stretching can be good examples of keeping muscles flexible, bringing needed nutrients to the joints, and easing pain at the same time. 

Working with a physical therapist or doctor to create an exercise program suited best for each person can a great way to start a physical activity program easing arthritis.

Start out slowly

Often people will say they cannot tolerate exercise because of the pain, stiffness, and fatigue of arthritis creating a barrier to increasing activity.  These same symptoms however, can also improve with regular exercise.

The best advice is to start off slowly by just taking a 5-10 minute walk through your neighborhood, do water walking in a pool or ride a stationary bike.  Do a little bit each day tolerating what you can and gradually increase the time spent exercising. 

Always check with your physician before embarking on an exercise program making sure it is the one best suited for you.