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Staying fit is one of the best ways to protect your joints. It helps the rest of your body, too.
You don’t have to do a lot for exercise to help you. Walking in your neighborhood or around a shopping mall a few times a week can make you more flexible and stronger, and improve your endurance.
Make a plan
Several types of exercise are important for those with osteoarthritis. These are:
- Range-of-motion and stretching exercises to keep joints flexible
- Strength training to build and tone muscle
- Aerobic activity for endurance, strength, and general fitness
Always talk with your doctor or physical therapist before you begin an exercise program. He or she can help you work out an exercise plan that’s right for you.
Watch for signs you are doing too much
Start slowly and listen to your body. Know the warning signs of doing too much:
- Take the talk test. If you’re breathing too hard to talk during exercise, you’re working too hard.
- Increased pain that lasts for more than an hour after a workout
- Feeling very tired or weak
- Being less flexible
Don’t overdo it
Set reachable goals for your physical activity. Set short- and long-term goals that you know you can reach. Chart your progress (PDF Format) as you go. Note any pain, injuries, or other problems. You may be surprised at how fast you improve!
Warm up before workouts and cool down afterwards. This can help prevent injuries. Stretching can help ease stiffness. It may also reduce the risk of exercise-related injuries.
What about pain?
Many people with osteoarthritis fear that exercise will make their pain worse. It shouldn’t. But overuse or injury can cause pain that’s a signal to rest. Common signs you may have:
- Sore muscles. Muscle soreness sets in several hours after exercise. It lasts 24-36 hours. Delayed soreness may not start until the next day. If you get this kind of pain, try warming up longer before workouts and doing more flexibility exercises. You may also want to cut back your routine until your muscles are used to exercise. Then you can slowly increase your activity.
- Swollen, painful joints. If your joints swell and hurt from exercise, you may be doing too much. Treat the joints with ice packs and raise them to reduce the swelling. Go over your exercise routine with your doctor or physical therapist.
Stop exercising right away and call your doctor if you feel:
- Pressure or pain in your chest, neck, left arm, jaw, or shoulder
- Dizzy, light-headed, or nauseous
- More short of breath than usual
- More tired than usual
- Heartbeat that is extremely fast or extremely slow, or is skipping a beat
- Any other symptoms that worry you
When to exercise
There’s no right or wrong time of day to exercise. Some people like mornings. For others, afternoons or nights work best. Find out what works for you.
Try to plan workouts for times when you have less pain and stiffness. You should also work out when you know you’ll have enough time to finish your routine. Also, don’t exercise just before bed. And, be sure to give yourself two hours after your last meal before starting.
What to wear
You don’t need to buy a new wardrobe to exercise. But you should wear comfortable, loose-fitting clothes. If you live in a cold climate, dressing in layers will let you shed clothes as you heat up.
Good shoes will likely be your most important gear. Find a pair that has solid support and plenty of shock-absorbing material. Your local running store is a great place to look for footwear, even if you plan to walk. You may also want to buy cushioned insoles for even greater support.
For water exercises, have a swimsuit that lets your arms move freely. Take along pool shoes that have skid-proof soles.
And, remember to have fun! Choose activities that you can enjoy, so that you’ll stay with it. You’ll feel better for it.
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