Aerobic training will improve cardiovascular fitness and help with weight control. (20–30 min. 3 times weekly)
Strength training will increase muscle strength to protect and support joints. (Daily or every other day)
Range of Motion (ROM) exercises will increase flexibility. (Daily or every other day)
It’s important to speak with a physician before starting an exercise program to prevent further injury but most physicians recommend exercise for their patients who have this disease.
How to get started
• Discuss plans with your doctor
• Apply heat to sore joints-optional
• Stretch and warm up with ROM exercises
• Start strengthening exercises slowly with small weights (1 or 2 lbs.)
• Progress slowly
• Use cold packs after exercising-optional
• Add aerobic exercises such as swimming and aquatic exercises, walking, biking and cross country skiing.
• Ease off if joints become painful, inflamed or red and consult your doctor.
• Choose exercises that help you to enjoy your program!
Recent evidence suggests exercise can help reduce the likelihood of developing arthritis.
If you are a personal trainer, encourage your clients to be proactive and help prevent this disease from occurring or progressing.
For additional information on the treatment and prevention of arthritis, contact the National Arthritis Foundation. (Information and recommendations supplied by National Arthritis Foundation and International Sports Science Association)
by Kathryn Payne, Head Trainer, Master Trainer, CPFT. She is an expert in exercise with osteoarthritis.