Arthritis and Physical Activity: Moving Toward Relief
Arthritis is a condition that causes inflammation in one or more joints, often leading to stiffness, pain, swelling, and decreased mobility. Arthritis is a general term used to describe conditions impacting the joints, tissues around the joints, and other connective tissues. Interestingly, arthritis is not a single disease but rather an informal way of referring to joint pain or disease. There are, in fact, more than 100 types of arthritis and related conditions. The most common types include osteoarthritis, rheumatoid arthritis, and psoriatic arthritis.
Who Can Develop Arthritis?
Arthritis can affect anyone at any age. In the United States, around 58.5 million adults, roughly 1 in 4, and 220,000 children and teens live with some form of arthritis. As the population ages and chronic health conditions like obesity, diabetes, and heart disease become more prevalent, arthritis rates are expected to rise.
Managing Arthritis with Physical Activity
Living with arthritis doesn’t mean giving up physical activity. In fact, staying active is one of the most effective ways to manage symptoms and maintain quality of life. Regular exercise helps reduce joint pain and stiffness, builds muscle, strengthens bones, lowers blood pressure, improves flexibility, and boosts overall well-being.
But Isn’t Exercise Painful with Arthritis?
It’s a common concern. Many people with arthritis shy away from exercise because they fear it will worsen their pain or fatigue. However, avoiding activity can actually lead to greater stiffness, muscle weakness, and decreased range of motion. The key is to find the right type and amount of activity for your body.
Why Physical Activity Helps
Regular physical activity can:
- Lubricate joints and reduce stiffness
- Improve range of motion and joint flexibility
- Strengthen muscles around the joints
- Reduce bone loss
- Improves balance and coordination
- Help control joint swelling and manage pain
Tips for Getting Started
1. Talk to Your Healthcare Provider. Before beginning any new activity, especially if you have other chronic conditions, consult your healthcare provider to ensure you’re ready for exercise.
2. Start Slow. When starting or increasing physical activity, start slow and pay attention to how your body feels. For those with arthritis, it may take more time for their bodies to adjust to a new activity level. If you’ve been inactive, begin with short sessions—just 3 to 5 minutes twice a day—and slowly increase duration and intensity. Try adding 10 minutes at a time, allowing your body to adjust before progressing further.
3. Expect Ups and Downs. It’s normal to feel some pain, stiffness, or swelling when starting a new routine. These symptoms should come and go. Stick with gentle exercises that improve flexibility and strength; remember, consistency is key. It may take 6 to 8 weeks for your joints to adapt to a new activity level.
4. Choose Low-Impact Activities. Low-impact exercises are gentle on the joints and carry a low risk of injury. Great options include:
- Walking
- Bicycling
- Water aerobics
- Dancing (maybe skip the breakdancing!)
5. Modify as Needed. Adjust your movements to stay comfortable and avoid aggravating symptoms. You’ll likely notice reduced pain and improved mobility with time and consistency.
Pick activities that match your abilities, interests, and health goals. The more you enjoy it, the more likely you will stick with it.
6. Consult an Expert. If you’re unsure what exercises are safe or effective, consider working with a physical therapist or a certified personal trainer experienced in arthritis-friendly workouts. They can tailor a program to your specific needs and make helpful modifications.
7. Find a Friend and Track Your Progress. Exercising with a friend can boost motivation, make the activity more enjoyable, and enhance social connections. Tracking your progress, whether through a journal or fitness app, can help you stay accountable and celebrate your achievements.
While arthritis may present daily challenges, staying physically active is one of the most empowering steps you can take to manage symptoms and enhance your quality of life. Always remember the path to wellness is a journey, not a race. Along the way, there will be challenges and triumphs, but each step teaches you a valuable lesson. Stay consistent, find a support system, trust your ability to grow, and take time to appreciate how far you’ve come. The beauty lies not just in reaching the destination but in embracing the journey itself.
SOURCE: Diane Reinhold, MPH, MS, RDN, Nutrition and Wellness Educator, University of Illinois Extension serving Jo Daviess, Stephenson, and Winnebago Counties.