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Arthritis Needs Exercise!
If you have arthritis there’s a lot you can do to
help yourself, starting with the right sort of exercise.
Exercise can help to:
- decrease pain
- strengthen muscles
- strengthen bones and reduce the risk of osteoporosis (thin
bones)
- maintain and increase joint movement
- increase heart and lung fitness
- improve posture
- control weight and reduce body fat
- relieve muscle tension
- decrease stress levels
- enhance body shape
- improve sleep patterns
- create a feeling of well - being
- develop a positive attitude and healthier lifestyle.
Why exercise with Arthritis?
Exercise helps relieve and prevent the problems associated
with arthritis; such as joint stiffness, muscle weakness, joint deformity, dependence on
others, stress, and depression. Weight bearing exercise can help to minimise the effects
of osteoporosis.
The right balance between exercise and rest.
If you have arthritis you must find the right balance
between exercise and rest. Careful attention to rest, exercise and the way we hold our
joints is an important part of pain management. Rest is often needed to settle an inflamed
joint or in a general flare - up, but too much rest will weaken muscles and increase
stiffness.
Use these principles as a guide:
- When joints are inflamed,
rest is needed. The amount and type will depend on how inflamed your joint is.
- If joints ache only on
certain movements, have a rest from those movements.
- Joints that are stiff
need more exercise.
- Joints that are weak
and unstable require more support with an external joint support or by strengthening
muscles.
- Rest does not always mean lying
down - it can also mean changing your posture, wearing your splint, or doing a
different activity.
- Just as rest and exercise are
important, so is relaxation. Relaxation will enhance your rest periods and
decrease your stress levels. Some methods of relaxation are slow deep breathing and
meditation.
Types of Exercise:
There are three main types of exercise:
Mobility - designed to maintain or increase the
range of motion of a joint. It’s a good idea to take all your joints through their
full range of motion each day. Remember that daily activities, (for example, doing
housework) are not exercising. Pay special attention to joints that are stiff, as they
need more exercise. However, never force a stiff joint to move more than it is able. - designed to maintain or increase the
range of motion of a joint. It’s a good idea to take all your joints through their
full range of motion each day. Remember that daily activities, (for example, doing
housework) are not exercising. Pay special attention to joints that are stiff, as they
need more exercise. However, never force a stiff joint to move more than it is able.
Strengthening - designed to increase the power of
muscles. This will help joints to bear weight, to move objects, and to maintain strong,
stable joints. Isometrics are good strengthening exercises for joints with arthritis,
because they involve tightening muscles without moving joints. - designed to increase the power of
muscles. This will help joints to bear weight, to move objects, and to maintain strong,
stable joints. Isometrics are good strengthening exercises for joints with arthritis,
because they involve tightening muscles without moving joints.
Heart / Lung Fitness - has a beneficial effect on
the heart and lung system and increases general body fitness. Good examples for people
with arthritis are swimming, walking, cycling and dancing. Always progress slowly with
these exercises. - has a beneficial effect on
the heart and lung system and increases general body fitness. Good examples for people
with arthritis are swimming, walking, cycling and dancing. Always progress slowly with
these exercises.
All of the above exercises need to be included in your
weekly exercise routine for arthritis. of the above exercises need to be included in your
weekly exercise routine for arthritis.
Exercise Guidelines:
- Try to perform your exercise program 3 or 4 times each
week.
- Concentrate on quality rather than quantity - better to do
less properly, than many poorly.
- Move your joints slowly and smoothly - do not jerk them.
- Be aware of pain and swelling and exercise gently if either
is present.
- If pain after exercise lasts more than two hours, it means
you’ve overdone it - so do less next time. Perhaps you need to change your program?
Don’t use extra pain medication to mask exercise induced pain.
- Muscles and joints are exercised more effectively when
they’re warmed up - after a bath or shower may be a good time.
- Exercising in warm water is a good way to exercise your
whole body, because the buoyancy of the water supports the joints so they can move easily
and freely. It also helps tight muscles to relax.
- Do not continue with an exercise that causes severe pain.
- If you have a joint replacement., check with your surgeon
or physiotherapist about what movements to avoid.
Posture Guidelines
- Correct posture should become a way of life.
- Have a short rest period daily - lie as flat as possible
will all your joints out straight.
- Avoid sitting in low, soft chairs. Ensure there is an
adequate backrest, with your hips at right angles and your feet resting comfortable on the
floor or stool.
- Stand as tall as possible, but be comfortable.
- Avoid sitting or standing for long periods.
How to be successful in your exercise program
- Start slowly - then progress gradually.
- Set weekly goals - be realistic.
- Make a contract with yourself - write it down.
- Exercise with a friend.
- Keep a diary.
- Exercise regularly to maintain a good general fitness
level.
- Try to develop a balanced program of mobility,
strengthening, and fitness exercises.
- Have the right equipment - wear supportive shock -
absorbing footwear, eg. joggers.
- See a physiotherapist for expert advice on an exercise
program, and for individual attention.
- Find the correct balance between exercise and rest
Check with your doctor before starting a new exercise
program if you have any other medical problems, such as asthma, diabetes, epilepsy, a
heart condition, high blood pressure, obesity, or if you are or have been a smoker.
Appropriate forms of exercise
Exercise should be fun, so find a way of exercising your
body that you enjoy. Here are some suggestions.
General fitness activities
- swimming, walking, jogging, cycling, dancing.
Classes - fitness, stretch, gentle water exercise,
aquarobics, yoga, tai chi.
Sports -
tennis, table - tennis, bowls, golf, badminton, croquet, and others.
Individual exercise routine - to perform at home.
If you have arthritis you need to exercise your joints daily. The exercises included in
this brochure are easy to do and work all your joints. Remember to consult a
physiotherapist for your personal exercise program, for specific treatment on joints and
posture advice. - to perform at home.
If you have arthritis you need to exercise your joints daily. The exercises included in
this brochure are easy to do and work all your joints. Remember to consult a
physiotherapist for your personal exercise program, for specific treatment on joints and
posture advice.
The Arthritis Foundation can advise you about exercise,
including water exercises, suitable for people with arthritis. Exercise book and videos
are also available.
E-mail: exercise@arthritisvic.org.au
REMEMBER
Exercise when you are
- least stiff
- have least pain
- are least tired
- and when your medications are working most effectively.
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