Exercising with Osteoarthritis: Your Questions Answered
Exercise may be the last thing you want to do when you have osteoarthritis (OA) pain. After all, if you have it in your hip or knee or feet, it hurts to walk. If you have it in your hands, it hurts to tie your shoes. Yet exercise is one of the best ways to improve both symptoms and quality of life in people with OA.
Wondering how to get started or what types of exercise are safe? Here are the answers to some of the most commonly asked questions about exercising with OA.
Can exercise make my OA worse?
Just the opposite. The American College of Rheumatology recommends aerobic, aquatic and/or resistance exercises to manage both knee and hip OA.
I’m in pain. Do I have to exercise?
If you don’t exercise, you’ll likely end up in even more pain and feel worse overall. Exercise strengthens the muscles and tissues that support your joints. Conversely, not exercising weakens those supporting muscles. That creates more stress on your joints and more pain for you.
How can I convince my loved one with OA to exercise?
Articles from reliable sources, including MDVIP.com, may help your loved one understand that exercise is important for OA. It can help:
- Reduce joint stiffness
- Strengthen muscles around the joint
- Boost energy and mood
- Improve balance and endurance
- Control weight
How much exercise does someone with OA need?
Adults should get at least 150 minutes of exercise a week, and most people with arthritis don’t get a pass. If you’re not ready to make walking or swimming part of your routine, add more physical activity to your daily life. Some ideas to get you started:
- Pace while talking on the phone
- Do arm circles, squats or leg lifts while brushing your teeth
- Take a loop around the house every hour
- Find a short, free workout video online
- Log in to connect.MDVIP.com and click on the MDVIP Workouts button. You’ll find lots of exercises you can do at home that are tailored for your level.
What’s the best exercise for my OA?
That’s a question for your MDVIP-affiliated doctor, since it will depend on which joints are affected, your fitness level and your interests. Your doctor can help you find an exercise plan that gives you the most benefit with the least amount of joint stress.
What if my joint pain feels worse after exercising?
You might have done too much, too soon. Keep these tips in mind as you start to make exercise a regular part of your life:
- Choose low-impact exercises (stationary bike, water workouts)
- Take a shower before you exercise to relax your joints and muscles
- Don’t push through pain
- Ice your joints for 20 minutes after activity, as needed
Are there any exercise classes designed for people with arthritis?
Some hospitals and health clubs offer exercise programs for people with arthritis. The Arthritis Foundation also offers programs around the country. If none of these options are available to you, keep in mind that gentle exercise classes – such as tai chi and restorative yoga – are usually gentle on joints.