How to Plan an Arthritis Exercise Program

To garner the benefits of exercise, you need to exercise on a regular basis. Sometimes, however, it can be a challenge to stay motivated, especially when you're feeling a bit stiff or fatigued. The following tips can help you plan a program that fits into your daily lifestyle and keeps you interested.
  • Remind yourself that exercise is something you can do to help yourself. While improvement may be slow, the results are well worth the effort. If you exercise properly, you can decrease your pain and stiffness, improve your ability to perform everyday tasks, increase your energy level, and even help lessen stress and depression.

  • Don't get discouraged if you break your routine. We all have life events and distractions that take us away from even the best laid plans. If you falter from your schedule, just get back to it.

  • Choose an activity you like. Exercise should be enjoyable, not torture. If you try one activity and find you don't like it, give another a try. Options include walking, cycling, aquatic exercise, and swimming.

  • Blend exercise with socializing. Walk with a friend or in a group so you can encourage and support each other.

    If you can exercise with a friend it might help you stick to your exercise program.
    ©2006 Publications International, Ltd.
    If you can exercise with a friend it might help you stick to your exercise program.

  • Keep an exercise diary to help you set goals and track progress.

  • Start slowly and be realistic about your progress.

  • Look for an exercise class designed for individuals with arthritis that focuses on strengthening while avoiding movements that may be harmful to arthritic joints.

  • When planning your routine, choose an activity and schedule that you can realistically incorporate into your life. If you enjoy water exercise but have to travel an hour each way to get to the pool, consider whether you'll honestly be willing and able to travel that distance regularly. If not, consider an activity closer to home.
Wear the Right Clothes

Your workout will be more pleasant if you are dressed for the occasion. Choose comfortable clothes that you can get into and out of without assistance, especially if you have difficulty dressing and will be exercising at a health club. Most clubs don't provide assistance with such activities. If you have decreased function in your hands, look for tops that are large enough to get into easily and pants that slide easily over your hips. Try layering clothing, so you can slip off layers as you warm up.

Pay special attention to your shoes. Many forms of arthritis affect the feet, and foot problems are very individual. Select a shoe with a wide toe area that prevents rubbing and pressure. Many shoes are now available with Velcro closures that can be loosened if your feet swell. Look for a shoe with good cushioning and arch support. And try to air out your shoes between workouts, since dampness can lessen a shoe's support.

Now that you are ready to exercise, we will get started by learning some simple stretches. In the next section, we will learn about range of motion exercises.

This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Neither the Editors of Consumer Guide (R), Publications International, Ltd., the author nor publisher take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.