(dailyRx)

Achy knees and joints caused by arthritis are not reasons to stop exercising.
Regular, modest exercise improves joint stability and strengthens muscles, according to the December issue of Mayo Clinic Women's HealthSource. Exercise also improves mood, sleep, energy levels and day-to-day functioning. Best of all, people with arthritis who exercise regularly report less pain.

When a person avoids exercise, joints become less mobile and the surrounding muscles shrink, causing increased fatigue and pain.

A physical therapist or personal trainer can tailor exercise programs to health conditions and fitness levels. The key is to choose safe, appropriate activities and to take it slowly at first. A variety of activities can be safe and helpful for people with arthritis, including these options:

  • Range-of-motion and flexibility exercises. Activities such as yoga and tai chi increase joint mobility. Doing range-of-motion exercises in the evening can reduce joint stiffness the next morning.
  • Low-impact aerobics. Aerobic exercise improves overall fitness and endurance as well as muscle function and joint stability. Low-impact options include water aerobics, swimming, bicycling, walking or using equipment such as treadmills and elliptical trainers.
  • Strength and resistance training. Strength training builds the muscles around the joints to provide better support. These exercises may be done with one's own body weight for resistance, with handheld weights, resistance bands or weight machines.
  • Daily chores. Many everyday activities, such as gardening and housework, provide the health benefits of moderate physical activities.

For people with joint damage, some high-impact activities can make arthritis pain worse. Someone with arthritis should stop exercising if it increases pain or swelling; causes joints to pop, lock or give way; leads to abdominal, groin or chest pain; or results in moderate to intense shortness of breath.

As always, consulting a physician before starting a new exercise regimen is wise.

Contact:
Ginger Plumbo
507-284-5005
newsbureau@mayo.edu