Exercise Guidelines
To obtain the maximum benefit from an exercise program:
- Be consistent. Exercise should be performed daily. In order to see results and obtain full benefits from exercise, it cannot be done sporadically.
- Build up gradually. The best exercise program is one which begins at a low intensity and builds up gradually as symptoms permit. Too much exercise, especially initially, can worsen symptoms.
- Exercise when symptoms are least distressing. The best time to exercise is when pain and stiffness are at a minimum. Some people with arthritis prefer exercising after morning stiffness subsides. Others dislike afternoon exercise sessions because they grow more tired as the day progresses. It's a matter of personal preference.
- Do not overdo. Many strengthening and range-of-motion exercise programs suggest performing the exercises in sets of three to 10 repetitions, with each set repeated one to four times. No set number works for everyone. The number of repetitions is dependent on how well you feel. Too much activity, especially during a flare, can aggravate or worsen symptoms.
- Listen to body signals. A certain amount of discomfort during exercise is acceptable and expected. If pain lasts two hours or more after exercise, the body is signaling that the exercise session was too strenuous. Fewer repetitions should be performed until symptoms subside.
- If the joint feels hot, avoid exercise. Exercise can worsen swollen, tender, or warm joints. Modify your activity until arthritis symptoms are once again under control.
- Set realistic goals. Begin the exercise program with reasonable goals and the determination to gradually increase over time. Too much, too soon can be harmful.
- Smooth, steady rhythm. Exercising and breathing should be coordinated. Avoid bouncing or jerky motions which can add stress to joints. Exercise in a smooth, steady rhythm and relax between repetitions.
- Alternate rest with activity. While activity is important in maintaining healthy joints, so is getting the appropriate amount of rest.
Therapeutic Exercises
Therapeutic exercises are exercises which are recommended by a doctor, physical therapist, or occupational therapist with a specific goal in mind. Health professionals can help you design a fitness program which meets your individual needs.
The Arthritis Foundation
The Arthritis Foundation offers many services and exercise programs for people with arthritis including:
- Arthritis Foundation Aquatic Program (AFAP) - The Arthritis Foundation Aquatic Program (AFAP) is a water exercise program designed for people with arthritis and related conditions. Co-developed by the Arthritis Foundation and the Young Men's Christian Association (YMCA), the AFAP is offered in pools throughout the United States. Special versions of the program include a deep water course and a juvenile course.
- Tai Chi Program - Tai Chi From The Arthritis Foundation is a program based on the Australian Tai Chi for Arthritis program, which was designed to improve the quality of life for people with arthritis.
- Walk With Ease - The Walk With Ease program can help you take the first step toward boosting your energy, reducing your stress and controlling your weight.
- Arthritis Foundation Exercise Program - The Arthritis Foundation Exercise Program is an exercise program designed specifically for people with arthritis that uses gentle activities to help increase joint flexibility and range of motion and to help maintain muscle strength. Instructors who have undergone a special Arthritis Foundation instructor-training workshop conduct classes. The exercises you learn in the program, however, should not replace therapeutic exercises prescribed for you by a therapist.
To obtain information on these programs, or other services, or to locate your local office please contact the The Arthritis Foundation.
Sources:
The Duke University Medical Center Book Of Arthritis. David S. Pisetsky, M.D. 1995.
Exercise and Arthritis. American College of Rheumatology. June 2006.
http://www.rheumatology.org/public/factsheets/diseases_and_conditions/exercise.pdf
