Most adults with arthritis don’t exercise. In South Carolina and North Carolina up to 70% of adults with arthritis get less than 90 minutes of exercise each week.

This is not surprising. Arthritis pain – especially from osteoarthritis in the hips, knees, shoulder and lower back – can be painful. Yet, failing to exercise can worsen the pain and put you at greater risk of losing your mobility.

WHY DOES EXERCISE RELIEVE PAIN?

Research indicates that moderate-intensity, low-impact activity improves your mood and function along with reducing pain – all without worsening symptoms or the severity of your arthritis. Exercise increases blood flow bringing nutrients to your cartilage. Exercise also helps strengthen your muscles surrounding the joints with arthritis, easing the work of the joints and protecting the remaining cartilage.

A study at the University of North Carolina found that people with arthritis who exercised twice a week for about an hour each time reported significant declines in pain and fatigue.

LET’S GET STARTED

Some simple rules to govern your exercise:

• Start slowly – even five minutes at a time. Or, even simpler, take stairs rather than using the elevator.
• Work up to 150 minutes per week.
• Avoid high-impact exercises, such as basketball or racquetball, that involve running, jumping and stopping suddenly.
• Avoid any exercise that involves both feet leaving the ground at the same time.
• Pick a time during the day when your symptoms are not at their worst. If you are too tired at the end of the day, try exercising in the morning. Or, if you are stiff when you wake up, wait until later in the day when you’ve loosened up a bit.

Here are some suggested exercises for four main areas affected by arthritis:

• HIPS. Walk on flat land, treadmill or in shallow water. Ride a stationary bike or perform yoga poses. Concentrate on exercises that strengthen the hip without moving the joint.
• KNEES. Walk on a flat treadmill, in shallow water or swim laps with gentle kicks. Ride a bike in gears that make it easy to pedal. Perform tai chi.
• SHOULDERS. Walk on a flat treadmill or in shallow water. If you ride, use a bike that keeps you upright, such as a mountain bike, or ride a recumbent bicycle. Do yoga and Pilates exercises that stretch the upper body. Avoid tennis, volleyball, golf, rowing or canoeing. If you swim, use the backstroke or freestyle (also known as the front crawl).
• LOWER BACK. Again, walk on a level surface or in shallow water. If you swim, use a backstroke or (if you swim freestyle) a snorkel. Use a bike that keeps you upright. Use elliptical machines or do yoga and Pilates. Don’t try to touch your toes and do sit-ups or lift weights above your waist.

ACTION YOU CAN TAKE

If you are suffering from arthritis, especially osteoarthritis in your hip or knee, talk to your Orthopedic Specialist about non-surgical options and treatments. Joint replacement surgery is one of the most common and most successful surgeries performed.

If you need help with an exercise program, talk with a personal trainer or exercise specialist, such as the one founds at the McLeod Health & Fitness Center in Florence or the McLeod Center for Fitness & Health in Loris.

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Sources include:  McLeod Health, Arthritis Foundation, US Centers for Disease Control & Prevention, American Academy of Orthopaedic Surgeons