Get Moving: Staying Fit with Juvenile Arthritis 

Think exercise is off-limits because you have arthritis? Think again! In fact, physical activity is one of the best things you can do to ease joint stiffness and pain. That’s because exercise keeps your muscles strong and helps you stay at a healthy weight, both of which take pressure off your joints. Plus, the more you move, the more your muscles and joints work together to stay flexible, which also helps relieve joint pain.  

When you’re feeling achy or tired, exercising is probably the last thing you want to do. But working out doesn’t have to mean huffing and puffing on the treadmill or doing push-ups in gym class. To start, just a little movement can help to keep you limber and reduce soreness. 

Try any of these activities a few times a day: 

• Sit on the floor with a straight back, stretch out your legs and reach towards your toes. 
• Make circles with your wrists and arms. 
• Roll your shoulders forward and backward. 
• Walk around the block for 10 minutes. 

When you have a flare, or the pain is pretty bad, you can do simple stretches in bed or in a warm shower to ease pain and stiffness. While you’re still in bed, wiggle your toes and fingers, reach your arms overhead and stretch your legs long.  Point and flex your toes. Turn your head left and right; rock your hips side to side. 

When you’re ready to step it up, try a low-impact exercise such as: 

• Swimming. Water sports keep you active without putting too much pressure on your joints. Swimming laps too boring for you? Invite some friends to the pool and play games like water volley ball or Marco Polo. 
• Yoga and Tai Chi. These calm exercises focus on stretching and slow movements to keep you flexible and strong. Plus, you can modify most poses to avoid pain. Check local afterschool programs, gyms and community groups for classes. 
• Miniature golf.  With golf, you can move at your own rate. You get the benefit of walking and using your arms. 
• Video games and smartphone games. Yep, you read that right!  There are plenty of interactive video games that can get your blood pumping (Wii, Dance Dance Revolution, anyone?). Don’t have a video game console? No problem. Apps like Pokemon GO, Zombies Run! and Nike Training Club will entertain you and get you moving.   
• Geocaching. This outdoor activity, which uses GPS devices to find hidden objects, is another great way to get moving. When searching for treasures, you can explore your surroundings at your own pace. You’ll rack up a bunch of physical activity without even realizing it! Talk to your parents before downloading a geocaching app and venturing out on your own. 
• Walking. Set a timer on your phone every hour to remind yourself to get moving. It doesn’t have to be a long walk, a few minutes at a time is fine. The goal is to keep you from sitting too long, which can make joints stiff and achy. Set a goal for yourself and track your steps with your phone or with a fitness device to keep you motivated. 

Of course, these aren’t the only activities that can help you feel your best.  Anything that gets your heart rate up, even if it’s just dancing in your room, can keep you in shape. You can also use AF’s Your Exercise Solution to help you find activities you’ll enjoy. 

And while some activities are better for your joints than others, you can do most things with the right modifications. Talk to your doctor about how you can safely practice higher intensity activities like football and gymnastics. 

 Lastly, listen to your body. If at any time you feel joint pain during physical activity, don’t push through it. Take a break, and then come back to it when you’re feeling better.