Physical Activity: The Arthritis Pain Reliever
Did you know that physical activity can be used as a way to manage arthritis pain and increase function?
Regular Moderate Physical Activity Can Help:
- Reduce pain, fatigue and stiffness AND increase energy, mood and quality of life
- Manage other chronic conditions such as arthritis, diabetes, heart disease and obesity
What type of physical activity?
- Activities that are easy on the joints and consist of gentle range of motion movements (also known as low impact aerobics ): walking, cycling, swimming, gardening, water aerobics, group exercise classes and dancing
- Activities that strengthen muscles: like calisthenics, weight training and working with resistance bands on 2 or more days per week
- Balance exercises such as walking backward, standing on one foot and tai chi
How often:
- 30 minutes a day, at least five days per week
- Activity can be broken down into small amounts, at least 10 minutes at a time during the day
- Most people notice a difference in 4-6 weeks
How to Start:
- Any activity is better than none
- Start low and go slow: If you are inactive, you should start with a small amount of activity for example 3-5 minutes 2 times per day, adding in small amounts to allow your body to adjust to the new level before adding more activity
- Do activities that are joint friendly: avoid activities that will require you to twist or pound your joints too much
- Recognize Safe Places to be active: You can attend local group classes designed for people with arthritis. For more information regarding classes near you, please call 1-866-899-3663
- Talk with your Healthcare Provider: they can help you determine the right amount and type of exercise for you
If You Have Pain When You Exercise:
- Modify your exercise by reducing the number of days per week or how long you do it until the pain eases
- Change the activity to one with less impact on the joints such as switch from walking to water aerobics
- Do proper warm up and cool down before and after exercise
- Exercise at a comfortable pace - you should be able to carry on a conversation but not sing
- Make sure you have good fitting comfortable shoes
See Your Doctor if:
- Pain is sharp, stabbing and constant
- Pain causes you to limp
- Pain last more than 2 hours after exercise or gets worse at night
- Pain is not relieved by rest, medication or hot/cold packs
- Large increases in swelling or your joint feels hot or is red
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