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Different types of exercise
The three parts to an exercise programme
Arthritis issues
Helpful tips
Exercise is one of the key elements in the management of arthritis. It helps to keep joints mobile and reduce joint pain; increases muscle strength, prevents joint deformity; maintains and increases the ability to perform daily tasks and increases general fitness and a sense of well being. It has also been shown that people who exercise as they get older have less falls, even when they are over 80!
It can also open doors to
- Increased mobility
- More personal energy
- More enjoyable and active leisure time
- Reduced stress levels
- Less risk of high blood pressure
- Decreased accidents and falls
- More restful sleep
- Stronger bones
- Reduced risk of heart failure
- Form friendships.
A good fitness programme is possible for people of all abilities, sizes, ages and attitudes. It should include exercises for cardiovascular fitness, strength and endurance and for flexibility.
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Exercise increases the heart's ability to pump blood, and the blood vessels' ability to carry blood to the muscles.
Muscle strength and muscular endurance. With adequate strength, you can perform an activity for a short time, but muscle endurance enables you to continue longer. Muscular strength enables you to stand up, muscular endurance is what keeps you standing.
Flexibility. Flexible muscles help you to move your joints, to bend, stretch and twist easily and safely. Maintaining good joint movement reduces the risk of injury and the possibility of soreness.
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- A warm up routine - flexing and strengthening exercises lead to a gradual increase in your activity level. It raises the temperature in your muscles and joints and safely prepares your heart to work harder with more vigorous exercise to come.
- Aerobic activity uses large muscles in your body in a rhythmic continuous activity. The most effective activities involve your whole body - walking, swimming and cycling are good examples of aerobic activity.
- A cool down routine is a short 5-10 minute period of exercise after finishing the aerobic stage which helps your body gradually relax again.
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Starting Position: Lying flat on a bed, hips and knees straight.
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Toes: Bend toes down, stretch toes up.
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Elbows: Move arms out, sideways.
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Elbows: Turning palms up, bend elbows towards you.
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Elbows: Straighten elbows out turning palms down.
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Ankles: Pull feet up, push feet down (do no bend knees).
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Knees: Tighten thigh muscles, brace kneecaps and pull feet up to stiffen knees. Hold count of 5.
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Hips: Tighten buttock muscles. Hold for a count of 5.
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Upper Back: Push shoulders back against bed. Hold for count of 5.
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Shoulders: Bend knees up, feet on bed. Hands together for support, lift arms overhead.
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Lower Back: Bend knees up, feet on bed. Press small of back flat on bed. Feel pelvis tilt towards you. Hold for 5.
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Because you have arthritis it is important to note the following issues when developing an appropriate exercise programme.
- The Program:
- An exercise programme should be specifically designed for you if you have significant damage to your joints. The basic elements of your programme should take all your joints through the range of movement they are capable of. This may vary at different times and in different joints.
- Don't be deterred if you don't notice a difference immediately. Your arthritis has probably developed over many years so it is unreasonable to expect immediate improvement.
- Activities suitable for people with arthritis include dancing, aquacise, cycling, low impact aerobics, a supervised exercise programme at the gym and walking.
- Don't overdo your exercise programme. The goal should be to do aerobic exercise most days and stretch and flex every day, aiming to build up your programme over time.
- Remember:
- If you have sustained a sports injury, arthritis may occur. Although exercise is still essential for good health, check that your fitness programme is suitable for affected joints.
- Before commencing any fitness programme check with your doctor or health professional that it is an appropriate programme for you. This is especially important if you have had joint replacement surgery.
- Protect your joints during a flare up of your arthritis. It is wise to discontinue aerobic exercise, but it is important to move your joints through their full range of movement each day. Stretch and flex exercises are most suitable 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. Slowing down or stopping when exercise is too strenuous can save you a lot of aches and pains.
- If you feel increased pain that lasts more than two 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.
- Generally:
- Take some time to increase your knowledge of arthritis so that you have a greater understanding of what is happening in your body because of the disease.
- 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 are thinking of buying a cycle, rebounder or similar equipment, try to borrow or hire one first so that you are sure what you are getting is suitable.
- If you plan to visit a gym, community exercise group or low impact aerobic class, make sure to tell your instructor you have arthritis. You may need to modify some of the movements to meet your own needs.
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Getting started often seems the most difficult part, but maintaining it even harder! Some helpful tips are:
- Make a contract with yourself: 6-12 weeks is a reasonable time commitment for a new exercise programme.
- Make an exercise diary or calendar - put your diary where you can see it and fill it out every day.
- Start your programme gradually. Begin your new activity for 10-15 minutes and work up from there. For good health and well being aim for 30 minutes aerobic activity most days of the week. Give your plan a chance to succeed. Sticking with it makes you a winner.
- Review your programme after 6 weeks - it's your programme and it should be enjoyable. If it's not fun, try something else!
- Reward yourself for a job well done when you reach your first goal - then set your next goal with confidence.
You are never too old to begin an exercise programme. Exercise will help you keep your independence a lot longer and generally help you feel better while helping you manage your arthritis. Arthritis New Zealand offers support and information to all people affected by arthritis.
Want to know more? Click brochure to download our Exercise brochure.
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