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  • About Arthritis
    Common Topics
    woman holding her wristWhat Is Arthritis?

    Arthritis is not one disease. Learn about the different types of arthritis, how they differ and why it’s important.

    microbesInflammation and the Immune System

    Body-wide inflammation is at the root of most chronic diseases — and you may have more control over it than you think.

    Patient talking with nurseNewly Diagnosed With Arthritis

    A new arthritis diagnosis can be overwhelming. These tips can help.

    • Understanding Arthritis
    • Arthritis Types
    • More About Arthritis
    • Where it Hurts
    • Related Conditions
  • Treatments
    Common Topics
    Managing Arthritis Care Costs

    Learn the basics about health care costs and financial tools available to you.

    About Biosimilars

    More of these biologic medications will soon be available. Learn what they are, whether you should consider them and what to ask your doctor.

    Webinar: Sleep Solutions for Pain

    Experts discuss solutions on how to quiet nighttime pain to get better sleep.

    • Treatment Plan
    • Drug Guide
    • Joint Surgery
    • Complementary Therapies
    • Insurance Management
  • Healthy Living
    Common Topics
    Woman with upset stomachMicrobiome, Gut Health & Arthritis

    Microbiome, microbes, microorganisms – these terms may be confusing, but the types of bacteria living in and on our bodies can impact arthritis. Learn what helps or harms the microbiome and the health of your gut and discover dietary changes that can make a difference. This episode was originally released on January 19, 2021.

    woman consoling anotherArthritis and Mental Health

    Learn about the connection between arthritis, depression and anxiety and how these conditions can make your arthritis worse.

    Woman ExercisingYour Exercise Solution (YES)

    Movement is the best medicine, even when your joints hurt. Your Exercise Solution (YES) is a resource to help you create a physical activity routine with modifications developed and approved by physical therapists.

    • Ease of Use Products
    • Managing Pain
    • Recipes & Nutrition
    • Physical Activity
    • Emotional Well-being
    • Daily Living
    • Family & Relationships
  • Juvenile Arthritis
    Common Topics
    JA Family Summit

    Learn about the National Juvenile Arthritis Conference, a place for families to connect, share and learn.

    JA Camps

    The Arthritis Foundation’s JA camp programs give kids with arthritis and related childhood rheumatic diseases the chance to make lasting memories.

    Juvenile Arthritis Volunteer

    • About Juvenile Arthritis
    • Treatment
    • Managing Pain
    • Medical Decisions
    • Nutrition
    • Emotional Well-being
  • Providers
    Common Topics
    Transforming Clinical Interactions

    The Live Yes! Arthritis community connects patients with others online and in-person for support and education, and encourages patients to play an active role in their health care.

    Partners 4 Patients with Arthritis

    The Arthritis Foundation recently launched an initiative to build stronger relationships and increase recognition of our most engaged practices. 

    Fellowships

    See how we're aiming to address the growing shortage of arthritis specialists, especially in under-served parts of the country.

    • Better Living Toolkits
    • Our Issue Briefs
  • Science
    Common Topics
    OACS Forum Series

    The Osteoarthritis Clinical Studies Forum Series features OA thought leaders from across the globe discussing the future of how the disease can be treated to improve patient outcomes.

    man bandaging boy's kneeConquering Childhood Arthritis

    The Arthritis Foundation is mobilizing patients and their families to engage in studies comparing the effectiveness of treatments for juvenile arthritis and funding research for more options.

    Focus

    • Awards
    • Funding Opportunities
    • OACS Forum Series
    • Osteoarthritis Focus
    • Participate in Clinical Trials
    • Partnerships
    • Publications
  • Get Involved
    Common Topics
    Capital hillAction Center

    Take action today - use the resources here to learn who your elected officials are, what opportunities we have to advocate from the comfort of your own home, federal and state legislation, and more!

    woman listening to podcastLive Yes! With Arthritis Podcast

    You may have arthritis, but it doesn't have you. The Arthritis Foundation’s one-of-a-kind podcast. Hosted by patients, for patients.

    Walk to cure arthritisWalk To Cure Arthritis

    Join the movement and make an impact by honoring those who rock your world at the Arthritis Foundation’s signature walk event, Walk to Cure Arthritis. Register as an individual or form a team and Rock the Walk in your community!

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Back

Developing a Well-Rounded Workout

Get benefits for your overall health and reduce arthritis pain with a mix of cardio, strength-training and stretching exercises for a full-body workout.

Your primary care physician recommends walking to get your weight down. Your physical therapist has you using weights to strengthen the muscles around certain joints. Your rheumatologist says stretching can increase your range of motion. They’re not contradicting each other – a balanced program of aerobic conditioning, strengthening and stretching can greatly help to reduce arthritis pain and improve your overall fitness and health. 

The Facts About Well-Rounded Exercise
Consider these fundamental facts about various exercise types and how to safely add them to your routine:

Aerobic Fitness
Aerobic workouts require a high level of endurance. You should be able to exert yourself without becoming winded. The lungs take in more oxygen, the heart pumps more blood to spread that oxygen throughout your body, and the body converts the oxygen into energy more efficiently. Getting your heart pumping may make you sweat, but the effort will reward you with improved metabolism, better mood, more energy, increased stamina, and, as studies show, decreased inflammation, which can help minimize arthritis symptoms.

What to do: Aquatic exercise, cycling, swimming, walking.
What not to do: High-impact aerobics or running without your doctor’s approval.

Muscular Fitness
Strength training makes your joints more stable. Strong muscles help keep bones positioned properly, and building muscle through weight-bearing exercise increases bone density, decreasing your risk for osteoporosis and fractures.

What to do: Lift light dumbbells or soup cans; use resistance bands or tubing; stand in a pool and push against water; or try Pilates. Do slow, controlled movements, concentrating on proper form.
What not to do: Do not over train by lifting too much weight or performing too many repetitions or sets of exercises. Do not jerk weighted items quickly.

Flexibility Fitness
The “use it or lose it” mantra definitely applies to muscle flexibility. To decrease daily joint stiffness and maintain or improve range of motion in joints, you need to stretch. To minimize muscle soreness after training with weights, squeeze in a few stretches between sets. Stretching muscles while they are warm reduces injury.

What to do: Yoga and tai chi are good flexibility workouts, but be sure to also do basic hamstring, shoulder, neck and back stretches. Simply reaching for the sky and your toes is beneficial.
What not to do: Don’t bounce when you hold a stretch or forget to stretch after a warm-up or finishing a workout.

Set Realistic Goals
Just starting a program? Build your exercise routine slowly in five- to 10-minute blocks of time, working up to 30 minutes total. Exercise time is cumulative so you don’t need to worry about doing it all at once. Three 10-minute sessions throughout the day are as effective as one 30-minute session. Already active? If you are regularly getting 30 minutes of physical activity on most days of the week, start adding time to existing workouts gradually. Add anywhere from two to 10 minutes at a time. As you become comfortable with your longer routine, continue to add minutes to build endurance, strength and flexibility. But be sure to build in rest days to allow your body to recover.

Physical Activity
View All Articles
Full Body, At-Home Workout

Physical Activity

Full Body, At-Home Workout
Build strength and get your heart pumping by working all of your major muscle groups – no equipment required.
Read More
Building a Walking Workout

Physical Activity

Building a Walking Workout
Learn how to use the FIT Formula to start or continue a walking routine that will help reduce your pain and improve overall health.
Read More
Fitness That Fits You
Work out your own way using our YES tool, with exercises customized to your abilities.
Get the Tool
Walk With Ease
Reduce your arthritis pain with our proven walking program, on your own or with a group.
Learn More

Stay in the Know. Live in the Yes.

Get involved with the arthritis community. Tell us a little about yourself and, based on your interests, you’ll receive emails packed with the latest information and resources to live your best life and connect with others.

 
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  • Donate

    Donate

    Every gift to the Arthritis Foundation will help people with arthritis across the U.S. live their best life.

  • Volunteer

    Volunteer

    Join us and become a Champion of Yes. There are many volunteer opportunities available.

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    Partner

    Proud Partners of the Arthritis Foundation make an annual commitment to directly support the Foundation’s mission.

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Ways to Give

Every gift to the Arthritis Foundation will help people with arthritis across the U.S. live their best life. Whether it is supporting cutting-edge research, 24/7 access to one-on-one support, resources and tools for daily living, and more, your gift will be life-changing.

Make a Donation

Help millions of people live with less pain and fund groundbreaking research to discover a cure for this devastating disease. Please, make your urgently-needed donation to the Arthritis Foundation now!

Become a Member

Become an Arthritis Foundation member today for just $20 and you'll receive access to helpful tools..... and more. 

Make an Honor or Memorial Gift

Honor a loved one with a meaningful donation to the Arthritis Foundation. We'll send a handwritten card to the honoree or their family notifying them of your thoughtful gift.

Gift Planning

I want information on ways to remember the AF in my will, trust or other financial planning vehicles.
 

Other Ways to Give

  • Match Gift
  • Donate a Car
  • Donor-Advised Funds

Volunteer


Volunteer Opportunities

The Arthritis Foundation is focused on finding a cure and championing the fight against arthritis with life-changing information, advocacy, science and community. We can only achieve these goals with your help. Strong, outspoken and engaged volunteers will help us conquer arthritis. By getting involved, you become a leader in our organization and help make a difference in the lives of millions. Join us and become a Champion of Yes.

Become a Volunteer

More About Volunteering

  • Walk to Cure Arthritis
  • Jingle Bell Run
  • Fundraise Your Way
  • JA Camp
  • Start a Live Yes! Connect Group
  • Be an Online Community Moderator
  • Local Leadership Board

Partner


Meet Our Partners

As a partner, you will help the Arthritis Foundation provide life-changing resources, science, advocacy and community connections for people with arthritis, the nations leading cause of disability. Join us today and help lead the way as a Champion of Yes.

Trailblazer

Our Trailblazers are committed partners ready to lead the way, take action and fight for everyday victories. They contribute $2,000,000 to $2,749,000

Visionary

Our Visionary partners help us plan for a future that includes a cure for arthritis. These inspired and inventive champions have contributed $1,500,00 to $1,999,999.

Pioneer

Our Pioneers are always ready to explore and find new weapons in the fight against arthritis. They contribute $1,000,000 to $1,499,999.

Pacesetter

Our Pacesetters ensure that we can chart the course for a cure for those who live with arthritis. They contribute $500,000 to $999,000.

Signature

Our Signature partners make their mark by helping us identify new and meaningful resources for people with arthritis. They contribute $250,000 to $499,999.

Supporting

Our Supporting partners are active champions who provide encouragement and assistance to the arthritis community. They contribute $100,000 to $249,999.

More About Partnerships

  • Partner with Us
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  • Let's Get a Grip On Arthritis
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