Fight arthritis with physical activity

Arthritis and other rheumatic conditions affect nearly four million Canadians aged 15 years and older—approximately one in six people, and three in five of those are under 65 years of age. The most common form of arthritis is osteoarthritis, also called degenerative joint disease, which causes pain and discomfort, joint stiffness, and swelling around affected joints.

“While joint pain may sound like a good reason to avoid movement, the opposite is true!” says Kelly Murumets, President and CEO of ParticipACTION. “In addition to the numerous health benefits, being physically active can actually help you manage arthritis pain.”

Then again, if you have arthritis, you have to make sure that you’re taking on the right kind of activity. With a few physical activity routine modifications, people with arthritis can be physically active. Here are some key things to keep in mind when getting active with arthritis:

Begin slowly and progress gradually. Even though you may be enthusiastic about getting active, a common problem is taking on too much, too soon. Increases in duration, intensity, or complexity of movements should follow a gradual progression.

Avoid rapid or repetitive movements of affected joints. Choose activities that protect your joints and avoid activities with jumping, rapid twisting, turning, or sudden stops, as they are stressful to your knees and spine. You may want to consider special shoes or orthotics for extra support and shock absorption.

Adapt physical activity to the needs of the individual. Joints affected by arthritis may be unstable or have restricted range of motion from pain, stiffness, or swelling. Be kind to these joints and don’t push their limits, as they are at higher risk for injury.

Canada’s Physical Activity Guide recommends choosing a variety of activities from the following three groups: endurance, strength, and flexibility. Flexibility activities are particularly important for people with arthritis, because they help maintain or restore normal joint movement and relieve stiffness. Popular endurance activities for people with arthritis include the following:

Walking—Walking is a great activity for people with arthritis because it doesn’t put a lot of stress on your joints. Faster walking speeds do increase joint stress, though, so you should keep your speed in line with your body’s ability. Walking is inexpensive and can be done anytime, anywhere—all you need is good pair of shoes. If your arthritis affects your hip, knee, ankle, or foot joints, you should check with your health-care provider.

Water activities—Get wet while you get active and your joints will appreciate it. Water supports your body weight and adds resistance, which also enhances muscle strength and endurance. There are therapeutic pools that are specially designed for people with arthritis that are kept at warm temperatures, which help to loosen muscles up. These pools also have specialized access ramps to make it easier to get in and out of the pool.

Cycling—Cycling is a great indoor or outdoor activity for people with arthritis. When starting out, keep the resistance down, and don’t pedal too hard. For those with back pain, try a recumbent bicycle. A recumbent bicycle lets you sit back, supported by a full seat, with your legs in front of you in a horizontal position. This puts less stress on your back than a conventional bicycle.

“Physical activity is safe and enjoyable for people with arthritis, but it is important to know your limits,” says Murumets. “While it’s normal to experience some discomfort when being active, sharp pain or more pain than usual are warning signs that something is wrong. Listen to your body, and moving more can become your best medicine.”

For more tips and information on adding more physical activity into your daily life, please visit www.participACTION.com

*Before starting any new exercise program, always check with your health-care provider.

Source: alive Web Exclusive, June 2010