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The Benefits of Exercise for Osteoarthritis and Rheumatoid Arthritis

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The Benefits of Exercise for Osteoarthritis and Rheumatoid Arthritis The Benefits of Exercise for Osteoarthritis and Rheumatoid Arthritis Osteoarthritis Rheumatoid Arthritis Onset is unknown Onset is unknown Breakdown of articular cartilage in Chronic, systemic disease, character- weight bearing joints: hips, knees, ized by inflammation of joint syno- spine vium Cartilage breakdown decreases its Joints of fingers, hands, wrists are most ability to act as a shock absorber commonly affected Joint involvement is asymmetrical Joint involvement is symmetrical Symptoms include joint stiffness, pain, Symptoms include fatigue, stiffness in and loss of movement morning, weakness, rheumatoid nod- ules, pain, flu-like symptoms. The Benefits of Exercise A major misconception about exercising with arthritis is that exercise will make the arthritis worse. Currently research shows that with the right exercise program, ex- ercise will help keep muscles strong, preserve joint motion, facilitate weight loss, re- duce the symptoms of arthritis and improve mobility without progressing the arthritis. Exercise also helps maintain a positive attitude and improve quality of life. Types of Exercise Low-impact aerobic exercises - get your heart pumping, improve overall fitness and decrease your risk of heart problems. Aquatic exercises – (in a heated pool) decrease the compressive loads on the joints and reduce symptoms of pain and inflammation. Strength training - keep your muscles strong and provide stability around the joint. Flexibility exercises – decrease stiffness and maintain the motion of the joint. Revised on 12/1/2010 **Remember that Physical Therapists are the Exercise Experts for the Aging Adult. Consult a physical therapist who can help you establish an exercise pro- gram for your individual needs.** Exercise Recommendations Aerobic Exercise Flexibility Exercises Strength Training 5 days/week 3-5 days/week 2-3 days/week 30 minutes Especially on strength 1-3 sets of 8-12 repeti- Moderate Intensity: training days tions should be able to talk, 3-4 repetitions Major muscle groups: but not sing during ex- Legs, hips, stomach, Major muscle groups: ercise. chest, back, shoulders, Legs, hips, stomach, arms Low Impact Exercises: chest, back, shoulders, Aquatic Exercises arms Slow speed/Proper form Cycling 30 second hold Increase weight progres- sively For More Information National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS) In- formation Clearinghouse National Institutes of Health Website: http://www.niams.nih.gov National Center for Chronic Disease Prevention and Health Promotion–Arthritis Website: http://www.cdc.gov/arthritis/ Arthritis Foundation Website: http://www.arthritis.org References Arthritis Foundation. OA Alliance and RA Alliance. Available at:: http://www.arthritis.org/index.php. October 19, 2009. Utah Department of Health Arthritis Program. Utah Department of Health Website. Available at: http:// www.health.utah.gov/arthritis/facts/osteoarthritis.html. Accessed November 15, 2009. Utah Department of Health Arthritis Program. Utah Department of Health Website. Available at: http:// www.health.utah.gov/arthritis/facts/rhuematoid.html. Accessed November 15, 2009. Hunter DJ, Eckstein F. Exercise and osteoarthritis. J Anat. 2009;214:197-207. Christensen, K. Ease the pain of arthritis with exercise: staying active helps. American Fitness Magazine. 2009;27(4): 12-13. Nelson ME, Rejeski WJ, Blair SN, et al. Physical activity and public health in older adults: Recommendation from the American College of Sports Medicine and the American Heart Association. Med & Sci Sports & Med. 2007;1435-1445. Singh MAF. Exercise comes of age: rationale and recommendations for a geriatric exercise prescription. J Gerontol A Bio Sci Med Sci. 2002;57(5):M262-281. The University of Texas at El Paso Christin Boswell, Melissa Favela, Jessica Lopez Revised on 12/1/2010.
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