Arthritis is consistently used as a reason why people limit exercise. Daily tasks often seem enormously difficult: Why would one willingly put forth extra athletic effort?  

But research shows physically active individuals with arthritis are healthier, happier, and live longer than those who are inactive and unfit. In fact, exercise is an essential tool in managing your arthritis.

The stiffness, pain, and swelling associated with arthritis can severely reduce the range of motion of joints. Avoiding physical activity because of pain or discomfort can also lead to significant muscle loss and weight gain, which can serve to only further stress joints. 

Why Exercise Helps

The goal of arthritis exercise then is to reduce inflammation, eliminate pain and increase your ability to function. People with arthritis should especially focus on regular exercise that includes three types of activity: flexibility exercises, strengthening exercises and cardiovascular exercise.

By increasing blood flow and providing important nutrients to your joints, exercise makes the muscles around your joints strong, giving them the needed support to function at their best. It also helps with weight reduction and contributes to improved energy levels, mood and an overall sense of well-being.

Starting an Exercise Routine

Starting an exercise program can be a daunting proposition for anyone, and you may be particularly reluctant because you are in such pain. Start small. In the beginning, maybe it’s a walk around the block, a round of golf or limited repetitions with three-pound weights. Flexibility exercises might be a good place to start because they improve range of motion and help with daily activities, while low-impact efforts like yoga and water exercise are also good options.

People with arthritis should always discuss their exercise plans with a doctor. The amount and form of exercise recommended for each individual will vary depending on which joints are involved, the amount of inflammation and joint stability.

A physical therapist can also help you develop an exercise program specific to your needs. They can suggest routines and show you the proper techniques and precautions when performing certain types of exercise.

Many fitness and community centers also offer exercise programs specifically for those with arthritis. For example, the Arthritis Foundation offers programs throughout the country in most major cities and in many community-based settings, like a local YMCA. A local Arthritis Foundation office can help you find programs and services available in your community.