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.