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Can people with arthritis exercise?
Yes, in most cases. However, the right amount and type of exercise depends on which joints are involved, the amount of inflammation present, how stable the joints are and if you have an artificial joint replacement. A skilled physician who understands the medical and rehabilitation needs of people with arthritis, working with a physical therapist who is also experienced in this area, can tailor an exercise plan for you. See your physician before beginning an exercise program.
How can exercise help me?
Studies show exercise helps people with arthritis in many ways. Exercise reduces joint pain and stiffness, and increases flexibility, muscle strength and endurance. It also helps people lose weight, and thus less pressure on the joints, and gain an improved sense of well-being.
How can I incorporate exercise into my treatment plan?
See your doctor to learn how to include exercise into your arthritis treatment plan. In general, exercise is an important part of comprehensive arthritis management. Other parts of your treatment may include rest and relaxation, a healthy diet, medication, learning how to conserve energy and protect your joints from undue stress, and pain relief methods.
What kinds of exercise are best?
Three types of exercise can benefit people with arthritis:
Range-of-motion Strengthening Aerobic or endurance
Range-of-motion exercises, also known as stretching, gently put joints through their full range of motion. These exercises help maintain normal joint movement and relieve stiffness, as well as maintain or increase flexibility.
Strengthening exercises can be done with small free weights, exercise machines and elastic bands. They also include resistive water exercises and isometrics. This type of exercise helps maintain or increase muscle strength. Stronger muscles benefit people with arthritis because they help support and protect joints.
Aerobic or endurance exercises improve cardiovascular fitness, help control weight and improve overall function. Controlling your weight is important if you have arthritis, because extra weight puts pressure on joints. Some studies show aerobic exercise can reduce inflammation in some joints.
Most people with arthritis can participate in many sports and exercise programs, but not all of them. Before deciding to do any type of exercise, see your doctor.
How do I get started?
Most doctors recommend exercise for their patients. Many people with arthritis begin with easy, range-of-motion exercises and low-impact aerobics such as walking, stationary cycling, or an elliptical machine. Your doctor may know which, if any, sports and exercises are off-limits and should give you suggestions on getting started or refer you to a physical therapist.
If you see a physical therapist, find one who has experience working with people with arthritis. The therapist designs a home exercise program for you, and should teach you about pain-relief methods, proper body mechanics (positioning the body to minimize joint stress), joint protection and conserving energy.
How often should I exercise?
Ask your doctor or physical therapist for recommendations. The guidelines below are general statements only and should not be used to override the recommendations of a qualified health care provider.
Range-of-motion exercises can be done daily and should be done at least every other day.
Strengthening exercises also can be done daily unless you have severe pain or swelling in your joints.
Endurance exercises should be done for 20 to 30 minutes three times a week, unless you have severe pain or swelling in your joints.
Talk to your doctor if pain and swelling lasts.
How much is too much exercise?
Exercise that causes any pain that lasts for more than one hour or more severe pain is too much. You should work with your doctor or physical therapist to adjust your exercise program if you notice any of the following signs of too much exercise:
- Unusual or persistent fatigue
- Decreased range of motion
- Continuing pain (lasts for more than one hour after exercising)
Should I exercise during a flare?
If you have rheumatoid arthritis, your doctor may suggest that you put your joints gently through their full range of motion once a day, with rest periods, during a systemic flare (a worsening of symptoms along with overall sense of tiredness) or local joint flare (a worsening of pain and inflammation in a specific joint). Talk to your doctor about how much rest and movement is best for you during flares.
Points to remember
- Most people with arthritis CAN exercise.
- Studies show exercise reduces joint pain and stiffness, increases flexibility, muscle strength and endurance, helps you lose weight, and can even help you feel better.
- Talk to your doctor and work with the physical therapist that your doctor recommends to determine the kind of exercise program most appropriate for your arthritis.
- Be sure to talk with your physical therapist or doctor about pain relief methods that help you exercise more easily, what to do if exercise puts too much stress on certain joints and (if you have rheumatoid arthritis) what they recommend in case of a systemic or local joint flare.
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External Sources
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National Institute of Arthritis and Musculoskeletal and Skin Diseases
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The Arthritis Foundation
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The American Academy of Orthopaedic Surgeons
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This article was reviewed and updated June 2007.
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