The question ‘does exercise help arthritis?’ is one where you may have wondered if you or someone you love suffers from this painful condition.
Arthritis is incredibly common, affecting about 1 in 4 American adults, according to the Centers for Disease Control and Prevention (opens in a new tab) (CENTERS FOR DISEASE CONTROL AND PREVENTION). About half of people with arthritis experience some form of physical limitation due to their condition. Although the risk of developing arthritis increases with age, it is more common in people who are less active or inactive.
While arthritis symptoms can present a barrier to some forms of physical activity, experts agree that exercise is one of the most important ways to reduce pain, manage symptoms, and even improve mobility.
Here, we take a closer look at the research on exercise and arthritis and speak with a medical expert to find out how exercise affects arthritis, which physical activities to try and which to avoid.
Does exercise help arthritis?
Some days it can feel like a lot of effort to move around if you have arthritis, but staying active can help improve symptoms of this common condition. According to the American College of Rheumatology (opens in a new tab) (MCA), regular exercise can:
- reduces pain
- improve sleep
- improve function and mobility from day to day
- reduce bone loss
- reduce small joint damage
the Centers for Disease Control and Prevention (opens in a new tab) also recommends physical activity for people with arthritis, reporting that it can improve mood and quality of life, something that research supports.
A randomized controlled trial in 2018 that was published in Arthritis care and research (opens in a new tab) found that aerobic and resistance exercises improved physical fitness in older adults with rheumatoid arthritis, increasing their aerobic capacity, endurance, and strength.
A systematic review on the Journal of Advanced Nursing (opens in a new tab) He went on to say, “For RA patients, any exercise is better than none.” Additionally, a 2018 meta-analysis in the Archives of Physical Medicine and Rehabilitation (opens in a new tab) Looking at children and adolescents with juvenile idiopathic arthritis, they found that physical activity improved their quality of life and daily function, and reduced pain.
“Regular exercise is one of the best ways you can help reduce arthritic pain and keep your joints in good working order,” says Dr. Robin Clark, medical director at Bupa. “In addition to improving your fitness levels and helping to improve your muscle strength, exercise can help you feel better overall.”
Robin graduated as a medical doctor in 2004 and has over 15 years of clinical and managerial experience in the UK private and national healthcare sector. He began his career as a general practitioner, before working as a clinical director at a US health care company and then as director of a local national health services group. He joined BUPA, a private healthcare provider, in 2015.
The best exercises for arthritis.
“Before starting any exercise, it’s wise to talk to a specialist to explain your symptoms,” says Clark. “They may give you some advice on exercises he can try or recommend a more structured program to specifically help with his symptoms.”
Clark recommends trying a variety of tips-based exercises. This will help you discover what he enjoys. In addition, he suggests physical activities that incorporate the following.
Strengthening
Exercises in which you use a weight or resistance using your own body will help strengthen your muscles and joints and reduce bone loss. They can even reduce the need for certain medications, such as corticosteroids. the CAM (opens in a new tab)recommends using a weight or resistance with enough intensity to challenge the muscles without increasing joint pain.
hand weights, best resistance bands (opens in a new tab)or even swimming can improve muscle strength.
Aerobic
These exercises increase your heart rate and make you feel slightly out of breath. Low-impact aerobic activities, such as bicycling (either outdoors or in one of the best exercise bikes (opens in a new tab)) walking or swimming can help reduce stress on joints and improve heart, lung, and muscle function. They can also reduce the risk of obesity, improve sleep and improve mood.
Flexibility
These exercises stretch your muscles and help your joints move well. the CAM (opens in a new tab) suggests golf, tennis, yoga, and Tai Chi to improve your range of motion (ROM) and flexibility. Using one of the best foam rollers can also improve your ROM.
body awareness
the CAM (opens in a new tab) he also recommends body awareness exercises. These include physical activities to improve posture, balance, joint position sense, coordination, and relaxation. Tai chi and yoga incorporate these elements.
exercises to avoid
Exercises that involve both feet coming off the ground, while jumping, for example, put too much pressure and stress on your joints and quickly increase pain.
Vigorous, high-impact exercises, such as aerobics and running, can also affect your joints.
Regardless of what you decide to try, the Centers for Disease Control and Prevention (opens in a new tab) has a helpful checklist of SMART tips to ensure you stay safe during exercise:
- Start low and slow
- Modify activities when your symptoms increase instead of stopping
- Activities must be charitable
- Recognize safe places and ways to be active
- Talk to a health professional or exercise specialist for advice.
“If you find pain, that’s your body’s way of telling you that you’re doing too much,” says Clark. “It’s also helpful not to force yourself to do exercise you don’t enjoy. Working out is about finding something you want to stick to that keeps you fit and well.”
This article is not intended to offer medical advice, and readers should consult their physician or health care professional before adopting any diet or exercise regimen.
