Exercise and arthritis

How do I get started?

• set realistic goals
• do something you enjoy
• do it regularly

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Why is exercise important?

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 really affect the way you cope with a condition.

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What sort of exercise is important?

You should aim for a combination of:

• stretching exercises
• strengthening exercises
• fitness exercises.

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Stretching exercises

Stretching exercises take your joints through their full range of motion. You should move as far as you can until you feel a stretch in the muscles around the joints. Hold the stretch for about 5–10 seconds, then relax and repeat the movement.

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Strengthening exercises

Strengthening exercises help you to build up the muscles that support your joints. You should do them slowly, ideally against some resistance. Start with a low number of repetitions and build up the number gradually.

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General fitness exercises

The following activities may be useful for you:

• swimming
• walking
• jogging
• fitness classes
• cycling
• going to the gym

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What else should I know?

• Wear suitable, comfortable footwear.
• Exercise little and often.
• Eat a healthy, balanced diet.
• Speak to your doctor or physiotherapist if you need advice on suitable exercises or help with an exercise plan.

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Exercise guidelines for specific conditions

You may find the following basic routines helpful if you have one of these specific conditions:

• osteoarthritis
• rheumatoid arthritis
• juvenile idiopathic arthritis
• ankylosing spondylitis
• osteoporosis
• back pain

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