Tips for Getting Active

Make this the year you get active, urges the Arthritis Foundation, which has launched a campaign to spread the word that exercise is an essential part of arthritis treatment. Consult a physician and physical therapist for an individualized program, says University of Missouri physical therapist Marian Minor, who offers this advice on exercising with arthritis:

Aerobic Activity

* Do 30 minutes of moderate activity each day. Avoid high-impact activities that involve abrupt stopping and starting and any sudden change of direction that causes pain. Consider walking, water exercise, stationary bicycles, low-impact aerobics and line dancing.

* Water exercise should be done in a warm pool (between 83 and 90 degrees), in a depth that’s at least mid-chest so your weight is supported by the water. Some people with arthritis in their hands and wrists find disposable surgical gloves offer added warmth and comfort. Wearing a T-shirt, wet suit or spandex leggings also may help. Swimmers with neck pain can try a snorkel and mask to avoid turning their head. After you leave the pool, take a warm shower or sit in a hot tub.

* Walkers should find a flat, even surface such as a high school track, sidewalk or mall. Avoid gravel roads or unplowed fields. Wear good, supportive athletic shoes.

* Stationary bicycles can be pedaled at 50 to 60 revolutions per minute, with little or no resistance for people with knee problems. Try to pedal for 10 minutes at a time. Make sure the seat height allows your knee to straighten comfortably on the down stroke.

Strengthening Exercises

* Get instruction from a physical therapist, occupational therapist or qualified athletic trainer to make sure you’re doing appropriate exercises with good technique.

* Use any type of resistance device that’s available and comfortable for you, such as exercise machines, free weights, elastic bands, rubber tubing or resistive water devices, such as webbed gloves.

* Pick a weight you can lift at least 10 times without becoming too tired (if you can’t, it’s too heavy). Consider starting very easily with no or small weights and increasing very gradually.

* Be sure to take each joint you’re exercising through its full range of motion. If you don’t, you may actually lose flexibility.

* Do eight to 10 exercises using the large muscle groups in the body, two to three times a week. But don’t lift on consecutive days, since your muscles need a day to repair. After two weeks, consider gradually increasing the amount of weight.

General Guidelines

* Discuss your exercise plans with your physician or other health-care provider who understands your exercise needs.

* Be sure to warm up adequately and do some easy range of motion exercises.

* Start slowly and progress gradually. If you’ve been sedentary, begin with short, easy bouts of exercise, such as a five- or 10-minute walk, two or three times a day. When that’s comfortable, gradually increase the length of time you walk. When you can walk for at least 30 minutes, gradually increase the intensity if you wish.

* Try applying heat to sore joints or muscles before you exercise and icing them after exercise. But be aware that if you have swelling or pain and have to ice afterward, it may be a sign you are doing too much.

* If exercise causes pain that lasts more than 90 minutes after you’ve stopped exercising, you are probably either doing an inappropriate activity for you or using improper technique. Work with your doctor or physical therapist to adjust your program.

* Exercise at a level you consider moderate, where you can comfortably carry on a conversation.

* After exercising, cool down for five to 10 minutes so your heart rate can slow down and your muscles can relax. Finish with some gentle stretching.

* During an active “flare” (when joints are red, hot and swollen), stick with easy flexibility exercises and daily life activities until the flare is under control.

* Find an activity you enjoy that’s comfortable. Remember, doing something is better than doing nothing.