Physical Activity: The Arthritis Pain Reliever

Did you know that physical activity can be used as a way to manage arthritis pain and increase function?

Reduce pain, fatigue and stiffness AND increase energy, mood and quality of life
Manage other chronic conditions such as arthritis, diabetes, heart disease and obesity

Activities that are easy on the joints and consist of gentle range of motion movements (also known as low impact aerobics): walking, cycling, swimming, gardening, water aerobics, group exercise classes and dancing
Activities that strengthen muscles: like calisthenics, weight training and working with resistance bands on 2 or more days per week
Balance exercises such as walking backward, standing on one foot and tai chi

30 minutes a day, at least five days per week
- Activity can be broken down into small amounts, at least 10 minutes at a time during the day
- Most people notice a difference in 4-6 weeks

Any activity is better than none
Start low and go slow: If you are inactive, you should start with a small amount of activity for example 3-5 minutes 2 times per day, adding in small amounts to allow your body to adjust to the new level before adding more activity
Do activities that are joint friendly: avoid activities that will require you to twist or pound your joints too much
Recognize safe places to be active: You can attend local group classes designed for people with arthritis. For more information regarding classes near you, please call 1-866-899-3663
- Walk with Ease, Arthritis Foundation Exercise Program, Better Choices, Better Health and EnhanceFitness
Talk with your Healthcare Provider: they can help you determine the right amount and type of exercise for you

Modify your exercise by reducing the number of days per week or how long you do it until the pain eases
Change the activity to one with less impact on the joints such as switch from walking to water aerobics
Do proper warm up and cool down before and after exercise
Exercise at a comfortable pace - you should be able to carry on a conversation but not sing
Make sure you have good fitting comfortable shoes