Why is exercise important?
Exercise has many benefits. It can
help to ease stiffness, improve movement in your joints and strengthen
muscles, as well as help you to get fitter in general, which is important
for keeping your heart healthy.
If you’re overweight, your joints
will be under extra strain. Exercise can help you lose weight and ease some of
this pain.
Everyone can benefit from some form
of exercise, regardless of their condition. Often, you’ll feel much better and
more self-confident when you’ve done some exercise. Feeling positive can affect
the way you cope with a condition.
What sort of exercise
is important?
Exercise doesn’t need to involve
equipment, and often the simplest exercises are the best.
- Stretching exercises help ease aches and pains and get the best movement from your joints.
- Strengthening exercises are important because we
rely on our muscles to support our joints and keep them in the right position
when we move. If muscles are weak, joints can become unstable, and this can
be painful.
- Fitness exercises, which can be as simple
as walking a bit further or faster than you normally would, are very important
to keep your heart healthy. You might like to join a sports team or a leisure
centre so you can exercise with other people. Some people find that doing exercise
in a group gives them extra motivation to keep going, and it can be a good way
to meet people with the same interests.
1. Stretching exercises
Stretching exercises (also known as ‘ range of movement
’ exercises)
are often very simple, and most of us already do some without even realising it
– stretching your arms in the morning when you wake, for example.
Most of us never take our joints
through their full range of movement during the day, even though we might think
we’re active. Because of this, in time, the structures around the joints (like
ligaments and tendons) can get tight and this can be uncomfortable
or even painful.
The exercises shown on the poster
provided are designed to make sure your joints are stretched as far as they
safely and comfortably can be. By doing them you’ll be stretching the ligaments
and tendons and keeping your joints moving. You should move as far as you can
until you feel a stretch in the muscles around the joints. You should never
‘bounce’ a joint when doing these exercises. Instead, hold the stretch for
about 5–10 seconds, then relax and repeat the movement 5–10 times if you’re
able. You can track your progress using the chart towards the end of the
booklet.
Some aspects of exercises taught in
yoga can be good for people with arthritis. If you’re not sure, discuss them
with your physiotherapist.
2. Strengthening exercises
Your natural reaction when you’re in
pain is not wanting to move. The problem with this is that your joints very
quickly get stiff and more painful, and after only a short time your muscles
start to weaken. A bout of flu can leave you weak and wobbly after just a few
days in bed, so imagine what can happen if you don’t move your joints
properly for a few weeks, months or even years. You’re left not being able to
do what you previously could, not just because of pain in your joints but also
because of weakness in the muscles around them. Therefore, it’s a good idea to
build some strengthening exercises into your exercise programme if you have
arthritis. If your joints are especially hot or swollen, it’s probably a good
idea to leave out the strengthening exercises until they settle down again (you
can still do the stretching exercises but do them gently and only do a few
repetitions once a day).
To strengthen muscles, we usually
need to move them against some resistance. Even standing up from a chair
will mean you’re strengthening your leg muscles because you’re working against
gravity. All strengthening exercises should be done slowly. Start with a low
number of repetitions and build up the number gradually. It’s normal to get
some muscle soreness after exercise, especially if you’re not used to
exercising, but you should stop if you find you have more pain either in your
muscles or in the joints. If you’re back to normal by the next day, carry on
slowly. Then, if all is well, gradually increase the amount each day. Use the
chart near the end of the booklet to keep track of your progress.
You may want to try Pilates, a type
of exercise that focuses on strengthening the muscles involved in improving
posture and keeping the joints in the correct position. Discuss which classes
would be best for you with your physiotherapist.
3. General fitness exercises
Exercise is important for everybody.
We should all do a mix of moderate- and high-intensity exercise for at least 30
minutes three times a week. Here are some general ways to stay fit and
healthy, no matter what your condition.
i.
Swimming
Swimming is an excellent all-around form of exercise for
people with arthritis because the joints are supported in the water, which
makes it easier to move them. It’s important for people with osteoporosis to do
some form of weight-bearing exercise as well as swimming, to
help maintain bone density.
You can also strengthen muscles by
moving your limbs firmly against the resistance of the water, which will also
exercise your heart and lungs. If you have neck problems you may find that
breaststroke makes your condition worse rather than improves it, but this could
simply be down to not doing it correctly. Remember, it’s never too late to go
to a swimming class.
Hydrotherapy is a set of exercises
done in warm water under the supervision of a physiotherapist. It’s a safe and
effective treatment for arthritis and back pain. Some sports centres also offer
anaerobic exercise sessions, which give a good overall workout without putting too
much stress on your joints. Check with your doctor first and go at your own
pace if you feel the exercises are too fast for you. Simple exercises can be
done almost anywhere, at home or work.
ii.
Walking
Walking is a simple, cheap, and very
effective way to exercise. Putting weight through your legs when you walk helps
keep your bones as strong as possible and reduces the risk of getting
osteoporosis. You need to start gently and gradually increase the amount you do
each time. Start by walking a few houses away and back. Time yourself and then
try to improve on the time each day, or gradually increase the distance or walk
uphill more often. Go to post a letter on foot, then go to the local
shop. Work out what’s best for you and keep at it!
iii. Fitness classes
Low-impact forms of aerobics are
better for people with arthritis than high-impact forms, but other suitable
classes include general keep-fit (some of which are aimed at older people) and
t’ai chi. Aerobic and step-aerobic classes can be an excellent way to get
fit, but if you have joint pains some of the exercises may make these pains
worse. Yoga has also been shown to help some people with arthritis. Get advice
from your physiotherapist before you start.
iv.
Cycling
Cycling is particularly good for
strengthening your knees and for general fitness. You can use a static exercise
bike at home or in a gym, or there are many traffic-free cycle paths if you
want to go outside. If you get a lot of knee pain, you may have to take it very
gently to start with and stop if your pain gets worse after cycling.
v.
Gym
You may find it useful to join a gym
and use different pieces of equipment to strengthen muscles and get fitter
in general. However, using weights can increase pain if the weights are
too heavy.
Generally, it’s far better
to use very low weights but does lots of slow, controlled
repetitions. That way you’ll safely strengthen the muscles which support the
joints. It can be useful to discuss your exercise programme with the gym
instructors or your physiotherapist.
Many people think that jogging
is a good way to get fit. It may be for some, but if you have joint pains,
it probably isn’t the best way for you. This is because jogging can jar
your joints and make the pain worse.
What else should I know?
Footwear
What you wear on your feet is
important. Usually, trainers are the best for exercising. Footwear needs to be well-fitting, so your foot is
held firmly in the shoe and doesn’t slide around. Wider-fitting shoes will make sure that
your toes aren’t squashed. A soft, well-cushioned sole is also important
to absorb shocks and protect your joints while you’re exercising.
Your doctor may refer you to a podiatrist or an orthopedist, who can provide you with
expert advice on specialist footwear and insoles.
How much exercise should I do and how
often?
Generally, the approach of little and
often is the right one. If you already have some joint pains, doing 5–10
minutes of exercise each day is important for you to keep your joints moving
and your muscles strong. Try to do this a couple of times a day and build it
into your normal daily routine.
