Arthritis

Finding the right sort of exercise is important for people with arthritis. Regular exercise can help you manage the disease. It can help you maintain a healthy weight, improve your posture and reduce your chance of getting osteoporosis. In a survey by Arthritis Care, 57% of people with arthritis said they find exercise effective for managing their symptoms.

Three types of exercise combine to make up a good fitness regime:

• Range of movement. This helps improve strength and flexibility, and promotes good posture. Try swimming, t'ai chi and golf.
• Strengthening. This will help build the muscles, which in turn provide better support for your joints. Try weight training. 
• Aerobic. This raises your heartbeat, which helps to improve your level of fitness by strengthening your heart. Some of the best forms of aerobic exercise are brisk walking, cycling and tennis.

Remaining physically active gives you the best possible chance of managing the symptoms of arthritis effectively. It's also essential for minimising your risk of experiencing a number of other health problems. Maintaining an appropriate level of physical activity is key to reaping the health benefits of exercise. Try to be realistic about the amount of exercise that you're able to do and choose a form of activity that you enjoy.

When you first start your exercise programme you may experience some pain. This is often due to new muscles being used. However, if you feel pain for longer than two hours after the exercise or any pain in the joints, you must consult your GP or physiotherapist before performing that exercise again.

Tips for exercising with osteoarthritis

• Regular exercise can be the best way to help reduce the symptoms of osteoarthritis. By keeping active you will strengthen the muscles surrounding the joints, which reduces further joint deterioration.
• Exercise helps you maintain a healthy weight, meaning you put less strain on your joints.
• A moderate exercise programme is far more beneficial than a strenuous programme. Too much exercise can cause further pain and joint degeneration.
• Try to do small exercises every day that improve your range of movement. Arthritis Care provides a very comprehensive list of exercises for you to try. 
• Never force a painful joint.

Tips for exercising with rheumatoid arthritis

• It's very important for people with rheumatoid arthritis to get the right balance between rest and activity.
• You can still exercise during a flare-up, but you should reduce the intensity of your workout.
• Exercise when you're least tired.
• Try to do small exercises every day that improve your range of movement.
• Exercising in the morning can help reduce morning stiffness.
• Exercises that build and strengthen muscles can help protect and support your joints.
• Swimming, cycling and brisk walking are known as low impact exercises. They're particularly good for people with rheumatoid arthritis.
• Concentrate on maintaining good posture at all times.