Arthritis, Exercise and Physical Activity

There are many exercises available to someone with osteoarthritis that incorporate the three main components of exercise: range of motion, strength and endurance and cardiovascular activity. However, as with any exercise
program, you should consult with your doctor first to make sure you can safely participate in the activities you have chosen. It is also important to remember to protect your joints from overuse or further injury or pain.

Here are some suggestions for activities you can do to incorporate the 3 main components of exercise into your routine. You can also add in all the activities you do around the house and garden as long as you remember to stretch before and afterward.

Range of Motion

Head turns
Shoulder and ankle circles
Arm and leg bend and reach
Back pat and rub
Elbow and wrist bend and turn
Finger curl
Tai chi

Strength and Endurance

Isometric exercises (strengthen muscle without moving joints)
Isotonic exercises (muscle movement through resistance)
Weight lifting exercises (milk jugs, groceries, cans, dumbbells)

Cardiovascular Activity

Walking
Water exercises
Bicycling

Exercise & Overweight

About 127 million Americans are overweight or obese. For arthritis suffers carrying extra weight adds more pressure to joints. Being overweight or obese is measured by a mathematical calculation called the
Body Mass Index, or BMI. A person with a Body Mass Index of 25 to 29.9 is considered overweight. A Body Mass Index of 30 or greater indicates obesity. If your are overweight and have arthritis, talk to you doctor to see how to incorporate the right exercise to ease the pressure on your joints.

Barriers & Exercise

As with anything new, we all have doubts and try to find a way out of doing something different. To keep going with your exercise plan, you need to be the one to control the urge to quit or the desire to find ways to lessen what you do. These barriers can come in all forms, and if you recognize them ahead of time, you will be better prepared to say no to them and keep going.

Remember, you will be sore when you first start an exercise program. Knowing the difference between soreness and pain as well as knowing that soreness will pass as you become more fit will help you stay with it. Focus on the benefits your will gain from being active.

Here are some reasons commonly used by all of us to stop exercising. If you do stop, just jump back in and start over. No one is watching!

I don't feel like it. Do a little less than usual that day. Its till counts!

I don't have time. Do your exercise at the same time every day OR split up your routine into small parts and do these parts throughout the day so you get it all in.

I can't do it. I don't remember how. Do what you can. It is only for you and no one else.

I don't like gyms. Trainers/gyms are costly. You can get necessary exercise at home and in the neighborhood if it is safe. Here is how. Walk your pet. Park farther away from the door. Get exercise CD's videotapes. Look for a local recreation program. Find a friend to walk with you on a regular basis.

I am bored with the exercise program I have. Vary the exercises you do. Try exercising to music.

It hurts. Make sure to stretch and warm up before you start your routine. Cool down afterward. If you hurt 2 hours afterward, you did too much. Ease up next time.

I feel fine. Good! It your program is working. Keep it going and try a different exercise or add something new. Pain and stiffness might come back if you stop exercising completely.