Stay Active

Regular physical activity helps protect you against many diseases, including osteoarthritis. If you have osteoarthritis, regular exercise can:

• Reduce joint pain and stiffness.
• Make you more flexible and stronger, and increase your range of motion.
• Keep the muscles strong around your joints.
• Help keep your bones and cartilage from breaking down more.

You don’t have to be able to run a marathon. Even a little exercise helps. But it’s better to have a routine so you get into the habit.

What kind of physical activity?

Try to do these types of exercise if you have osteoarthritis:

1. Range-of-motion and stretching exercises help keep your joints flexible.
   Stiff, painful joints make it hard to do daily tasks. Try to take every joint through its full range of motion each day. Over time, try to slowly increase your flexibility.



2. Strength training helps tone muscles and save bone mass.
   Strong muscles support and protect your joints better. Strong bones help prevent bone fractures. Start slow with low (or no) weights. You can use weight machines, free weights, or small weights that strap on to ankles and/or wrists. Even everyday objects, like books or canned goods, will do. Slowly increase the weight as your strength improves. Do these kinds of exercises every other day to give your muscles time to recover.



3. Aerobic activity.
   Aerobic activities are those you keep up for about 30 minutes without stopping. They are important for heart health. They build strength, endurance, and general fitness. Aerobic activities include walking, swimming, and biking. Swimming and water aerobics are good if your joints are too sore for you to walk. Don’t push yourself too hard.

Before you start any workout routine, speak with your doctor or physical therapist. He or she can teach you which exercises are best for you and which to avoid. For instance, if you have osteoarthritis of the hip or knee, then you will likely be steered away from an exercise like jogging.

Stick with it

Regular activity is your goal. Let your body guide you. Start off slowly. Increase how long and how hard you exercise over time. Again, your doctor or physical therapist may guide you on this.

Find ways to stick with it. If you find exercise lonely, call a friend. Working out together can keep it fresh and fun. Or, find a group to work out with. Join an exercise class at a community center. Social services and health organizations in your area may be able to direct you to workout groups.

Whatever activities you choose, do things you enjoy. You’re more likely to stick to your routine if it includes things you already like.

Also of Interest

Use this checklist to help create your Exercise Plan (PDF Format).

Lifestyle changes may be part of your osteoarthritis treatment plan.