Exercise and Arthritis

Well, there’s no way around it. If you are going to change your life, you are going to have to move your body. Arthritis is no longer an excuse for not doing some form of physical activity. In fact, your arthritis means you have even more reasons to get fit.

Exercise will do for you what it does for anyone: help control your weight, lower your cholesterol and decrease your chance for heart disease. But do you know that exercise also will help decrease pain and fatigue associated with arthritis?

Strengthening the muscles around your joints actually allows them to pull the joints apart and reduces the grinding that can lead to further joint deterioration and pain. Exercising reduces stress and relaxes your body, so you may find yourself sleeping more soundly and feeling more rested. Also, dropping as little as 10 pounds can significantly decrease the pressure on your knees. The more fit you are the better you will feel.

It is important that you start exercising slowly and at your level of fitness. Make sure you discuss any exercise regime with your doctor before you begin it.

Exercising can be as simple as putting on some tennis shoes and walking around the block. Walking is one of the best exercises for arthritis and it’s inexpensive and easy to do. If walking isn’t for you, try water exercise. You can do this on your own (the Arthritis Foundation has some videos that can help you) or join a class at your local gym or hospital. Your body’s buoyancy in the water reduces the stress on your joints.

Don’t rule out other forms of exercises or activities you enjoyed before you got arthritis. You may just need to make some adjustments so that it works with your body’s abilities. Many people with arthritis do yoga or tai chi, bicycle or golf. Even weight training has become an accepted, if not encouraged, exercise for people with arthritis. If you are in a class or use a personal trainer, make sure they are aware of your limitations and have experience in working with people with arthritis.

Now it’s time to get started. In your next meditation, visualize yourself doing a form of exercise you enjoy. Are you walking alone in the woods, enjoying the peace of the natural setting around you? Or are you in a pool with a group of friends participating in a water class? How do you look? Are you thinner, more fit, more graceful? Are you smiling?

Create a goal sheet for the week. Make your goals achievable and specific. For example, Monday you will walk for 10 minutes with the dog. Tuesday you will take the stairs instead of the elevator all day. Wednesday you will go to a water exercise class and so on.

Each week evaluate your success.  Increase the duration or the intensity, as you are ready. Tell friends or family members about your goals and ask them for their support and encouragement.

Before you know it, you’ll have less pain, more energy and better sleeping habits. Good luck!

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