Physical Activity
Exercise and arthritis
Being diagnosed with arthritis doesn’t have to stop you making physical activity a part of your daily life, in fact, research has shown it increases the importance of the role it has to play. According to Arthritis New Zealand, more than half a million New Zealanders will have arthritis in their lifetime, and exercise has a key role to play in managing the condition.
That advice is supported by a recent US study, which found that exercise programmes can help ease symptoms, even 6 months after physical activity has ended. After taking part in the study for 8 weeks, participants showed significant improvements in pain and fatigue. Exercise also helps people living with arthritis to keep their joints mobile and deformity-free, increase muscle strength and make it a little easier to perform the everyday tasks we take for granted.
Suitable activities:
- dancing
- exercise in water
- cycling
- low impact aerobics
- a supervised exercise programme at the gym and walking.
To help work out a routine that will work for you, Arthritis New Zealand has compiled a helpful list of things to consider:
- Check with your doctor or health professional - this is especially important if you have undergone joint replacement surgery.
- If you have significant damage to your joints, you will need an exercise programme specifically designed for you, which can evolve to meet your changing needs.
- Don't worry if you don’t notice an immediate improvement. Your arthritis has probably developed over many years so a rapid response is unlikely!
- Don't overdo it. Your goal should be to do aerobic exercise most days and stretch and flex every day. Aim to gradually build up your programme.
- If you have suffered a sports injury, arthritis may occur. Although exercise is still essential for good health, check that your fitness programme is suitable for affected joints.
- Protect your joints during a flare up of your arthritis. Although it’s a good idea to stop aerobic exercise, it is still important to move your joints through their full range of movement each day. Stretch and flex exercises are a good idea when your joints are sore and inflamed.
- Don't use medications to disguise pain when exercising. Pain is a signal that you may be overdoing it.
- If you feel increased pain that lasts more than 2 hours after exercising, try fewer repetitions or leave out that particular exercise, but don't quit! Always do stretch and flex warm up activities before aerobic ones and remember to ‘cool down’ afterwards.
- Choose your equipment and footwear very carefully. Good quality supportive shoes are essential. They should be the correct length and width with shock absorbing soles and insoles.
- If you plan to visit a gym, community exercise group or low impact aerobic class, tell your instructor you have arthritis. You may need to modify some of the movements to meet your own needs.
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