Beginning an Exercise Program While Suffering From Arthritis

Before starting any exercise, people with arthritis need to consult their doctors about the extent of physical exertions allowed them. Most doctors are likely to recommend exercise, and advise their patients to start off with simple range-of-motion exercises and low-impact aerobics. Arthritic sufferers can engaged in selected sports and exercise regimens. Doctors will usually warn against participating in sports which are dangerous or have proven negative effects on arthritis.

Your doctor is a good source of advice on how to begin an exercise program. You can also ask an experienced physical therapist to design a routine beneficial for arthritic conditions. These types of programs usually focus on:

• relieving pain


• correct body positioning


• joint preservation


• conservation of physical energy

Checklist: Getting Started on Arthritic-Related Exercises:

· Present your chosen exercise regimen to your doctor for approval.

· Begin under the direct supervision of your physical therapist or a professional athletic trainer.

· Treat sore joints with a hot compress (non-compulsory; although many arthritis sufferers start out their exercise in this manner).

· Warm up and stretch (range-of-motion exercises).

· Use 1 to 2 pound weights for strength training.

· Make movements slow and gradual.

· Apply cold compress after exercise (non-compulsory; although many arthritis sufferers conclude their program with this).

· Aerobic activity is beneficial for cardiovascular health.

· Cease activities when joint pain starts, or if there is any presence of redness and inflammation. Consult with your doctor about its causes and elimination.

· Opt for an exercise regimen you like and stick with it.

For lower risks of arthritis attacks, try some form of recreational exercise after range-of-motion, strength training and aerobic phases, to bring your body to its most optimum state possible.

Exercise Frequency for Arthritis Sufferers

Range-of-motion exercises - should be performed on a daily basis, or every other day.

Strengthening exercises - at least 3 times a week unless there is joint pain and swelling.

Endurance exercises - at least 3 times a week, a half-hour each time, unless there is joint pain and swelling. The ACR advises performing endurance exercises in 10-minute increments throughout the day.

Current Research on Arthritis and Exercise

At present, studies are being conducted on the most beneficial forms of exercise for:

• Rheumatoid arthritis


• Spondyloarthropathies


• Lupus


• Fibromyalgia


• Older people

Exercises for the Various Types of Arthritis

As there are many types of the disease, specific exercises that benefit each type of arthritis can be suggested or designed by:

• experienced physicians


• physical therapists


• occupational therapists

There are exercises to relieve pain, exercises prohibited for specific arthritis types and during pain and inflammation of joints. It is advised that any or all exercises should be discussed with a physician. Doctors who are qualified to treat arthritis include:

• rheumatologists


• orthopaedic surgeons


• general practitioners


• family doctors


• internists


• rehabilitation specialist

Recommended Strength Training Exercises

Factors involved in weight training include personal preference, arthritis type, and inflammatory conditions. Training the muscles can help support the joints to decrease pain. These types of exercises usually involve:

• small free weights


• exercise machines


• isometrics


• elastic bands


• water exercises for resistance

Assuming the proper body positioning is crucial to prevent:

• muscle tears


• pain


• swelling in the joints

Excessive Exercise

When pain starts during exercise and lasts for more than an hour, your exercise program may be too demanding. Arthritic sufferers should constantly fine-tune their exercises with the help of their doctor or physical therapist, particularly when the exercises cause:

• uncommon or constant tiredness


• progressive weakness


• stiffness or decreased ability to move


• increase in swelling


• persistent pain (continuing for more than an hour after completing the exercise program)