Arthritis and Exercise, Part 3 Exercise Design

Why you Should Exercise if you have Arthritis
by Susan Ingraham, BCRPA-certified fitness instructor for older adults

We know that regular, moderate physical activity has many benefits. As well, research shows that well-regulated exercise does not produce or aggravate joint symptoms. More specifically, some level of physical activity is necessary to preserve joint function. A combination of aerobic exercise, strength training, stretch and flexibility — taught by a qualified instructor — is the most effective.

The primary goals of an exercise program for those suffering from arthritis are:

• Restore or maintain joint range of motion: Moving the joints regularly is important to maintain flexibility so that daily activities can be done.

• Restore or maintain muscle strength: Strengthening exercises can increase tone and functional strength of the muscles surrounding the joint, making it easier to move the joint.

• Interrupt the Chronic Pain Cycle: When moving the joint is painful, there is a tendency to stop moving it. Continued disuse of the joint may cause stiffness and a shortening of the muscles and connective tissues around the joint (known as joint contracture). Put very simply: loss of movement leads to loss of function.

• Improve cardiorespiratory endurance: Low-impact aerobic exercise is safe and desirable for individuals with arthritis. Not only does it contribute to one’s overall fitness level, it also will mean less joint stiffness.

• Improve posture and body awareness: Posture may be improved through balance and coordination exercises.

• Relieve stiffness: Regular exercise is critical in maintaining ease of movement.

• Maximize pulmonary function: Breathing and chest expansion exercises encourage maximal lung function.

• Promote relaxation: Any exercise program requires a relaxation period at the end. Relaxation techniques soothe the muscles and decrease stress.

• Enhance quality of life: Exercise may improve self-image and self-esteem. Positive social interaction in a class may increase one’s feeling of self-worth and the positive feeling of knowing that you have the ability to take care of yourself.

Source: Exercise and Arthritis by Stephanie Harris, MD, and Gwen Hyatt, MS