Regular Exercise Reduces The Pain Of Arthritis Exercise keeps the muscles and tissues around joints strong, so they provide better support and act as shock absorbers. This relieves pain and swelling in joints, so you can move more — and more comfortably. Exercise can lift your spirits, control your weight and lower your risk of developing osteoporosis, high blood pressure and minor problems, such as constipation and poor appetite. What exercise is right for me? Is intense exercise the only beneficial kind? What's a balanced exercise program? How can I tell if I'm exercising too hard? What are some tips for best results? Q.   What exercise is right for me? A. It's important to tell your doctor that you'd like to exercise, and what type of activity or exercise is best for you. Some activities may be better suited to your particular condition, while others could do you more harm than good. Also, if you take medication, your doctor can tell you if and how it may interact with your activity. Q.   Is intense exercise the only beneficial kind? A. No. Most people with arthritis can benefit from exercise because it doesn’t have to be high-energy to be effective. All it takes is some regular light-to-moderate activity that doesn't overly stress your joints. And it's never too late to start. Research shows that men and women over 70 can greatly improve their health even if they weren't physically active when they were younger! Q.   What's a balanced exercise program? A. Most arthritis patients benefit from combining 3 main types of exercise: Range-of-motion (or stretching) exercises, strength and endurance exercises, and cardiovascular exercises. Range-of-motion exercises reduce the stiffness in joints and help make them more flexible. The range-of-motion is the normal distance joints can move in certain directions. Virtually anyone with arthritis can do these exercises, and they make an excellent warm-up before moving up to higher levels of activity. You may also want to try doing some of them in a pool. Look at the range-of-motion exercises in this section for examples. Strength and endurance exercises help maintain or increase muscle strength. The key to success with these repetitive, weight-training exercises is knowing which muscles need to be strengthened and how to perform the exercises without over-stressing your joints. So they should be recommended by your doctor, physical therapist or occupational therapist. Cardiovascular exercises get your whole body moving, can help you lose weight, and are good for your heart. Walking is good for people with arthritis because it requires no special skills, is low-impact, and requires only a good pair of supportive walking shoes. Plus, you can walk almost any time and anywhere. Swimming and water exercise are especially good for stiff, sore joints. Bicycling, especially on an indoor, stationary bicycle, can help you become more fit without putting too much stress on your hips, knees and feet. And dancing lets you socialize and express yourself while you exercise. Q.   How can I tell if I’m exercising too hard? A. Always check with your doctor first. Start slowly with 5- to 10-minute exercise periods daily and gradually build up your stamina. It’s not unusual to feel a little stiff during the first few days and weeks of your exercise program. However, if you experience pain that lasts for hours or days afterward, it is a sign that you’ve done too much. If the pain doesn’t go away, or is very severe, contact your doctor. If you ever have chest tightness or severe shortness of breath or feel dizzy, faint or sick to your stomach, stop exercising right away and contact your doctor immediately. Q.   What are some tips for best results? A. Exercise regularly. The best way to reap the benefits of exercise is to make it a habit. It’s easier and more pleasant to exercise at the time of day when you feel less pain and stiffness, and when you have enough time. Don’t be discouraged if you miss a day — just start up again where you left off. Warm up before you exercise. Taking a few minutes at the beginning of your workout to stretch can help prevent injuries and make you more comfortable later on. Spend a few minutes doing gentle range-of-motion and strengthening exercises before getting into anything more strenuous. Easy does it. Do each range-of-motion exercise at a slow, relaxed pace, and build endurance gradually over several weeks. Gradually increase the number of repetitions as you get into shape. It’s okay to feel a little stiff after you exercise, but pain is your warning signal that something is wrong. Ask your doctor or therapist to help you modify your exercise program if you start having pain. Cool down. To gradually ease your heart and muscles back to their resting state, spend 3 to 5 minutes doing your exercise activity at a slower pace. You may also wish to stretch gently to avoid stiffness the next day. Healthful Hints Always check with your doctor first. To make exercise seem less like work, choose an activity you enjoy, such as gardening or         swimming. Consider walking that extra block or 2 rather han driving. Ask friends or family members to exercise with you, or join an exercise class. If you are stiff or aching 2 hours after completing your exercises, you need to do less, or do it         differently.  Contact your physician or therapist to modify your exercise routine. Reap the Benefits of Regular Exercise There's no doubt that continuous exercise is a vital part of your overall arthritis treatment. So if you're not already exercising, you should consider consulting your doctor about which exercises and activities could benefit your particular condition most.