Arthritis can be one of the biggest obstacles for those living an active life. As time goes on, normal wear and tear on the joints causes the cartilage within them to become compromised. This can lead to periods of pain and stiffness as a result of inflammation.

Today, arthritis is one of the most common diseases amongst older Americans – and is the number one cause for disability. 50 million suffer from arthritis while 21 million report having symptoms.

While this physical limitation has the tendency to lead people to a more sedentary lifestyle, it’s crucial to keep active and moving. In fact, the Arthritis Foundation promotes regular exercise and physical activity as the best non-drug treatment for the condition.

How will exercise improve my arthritis?

While exercise cannot promote the regrowth of new cartilage, it can decrease pain by strengthening the surrounding muscles which help to support and protect the joint. By contracting and stretching muscles, there is improvement in both flexibility and mobility.

In addition, there is a fluid space between moveable joints called the synovial capsule which acts as a lubricant. With increased movement, synovial fluid becomes distributed throughout the joint allowing them to move more easily.

What types of exercises should I do?

Flexibility 

Stretching exercises are imperative for promoting joint health and decreasing the likelihood of exercise induced injury. These exercises should be done daily and occur both before and after your workout routines.

Yoga and Tai Chi are great workout options for improving flexibility and joint health.

Aerobic 

Aerobic exercises focus on improving heart and lung function along with overall mobility occurring between 3-5 days each week.

It’s recommended to do low impact (e.g. elliptical, stationary bike, walking) along with types that produce large ranges of motion (e.g. rowing machine and water aerobics).

Resistance (muscle strengthening) 

Resistance exercises increase joint protection by strengthening muscles around the joint. These types of exercoses should be implemented between 2-3 days a week and each exercise should consist of 8-12 reps for 3 sets.

Resistance bands and weight machines are good alternatives to free weights. In any exercise routine, it’s important to start of conservatively and progress gradually so that your body can adjust to the demands being placed.

Dealing with Pain and Stiffness During Exercise

Small amounts of pain in both muscles and joints are a natural part of exercise and are not always associated with severe tissue damage. Try to plan your exercise schedule around the times where you feel your pain is the least prevalent.

If you experience acute inflammation (lasting less than a few weeks), then take some time and seek the proper treatment to let your body heal. However, it’s important to continue moving, adjust the intensity and duration of your exercises to let your body progress at an appropriate rate.

Don’t force yourself if you feel significant amounts of pain and discomfort, instead step back and do some stretches, or switch to a different type of exercise that isn’t as demanding.

Check out www.arthritis.org for more tips, facts, and exercise routines to improve your arthritis!