Exercise for Arthritis

Jane Dwan begins each day with a stretching ritual. "I stand in a hot shower and spend 10 minutes turning my neck from side to side, rotating my shoulders and stretching my back, feet and legs," says the Sky Valley, Calif., resident.

At 66, Dwan has osteoarthritis (OA), but she’s doesn’t let it slow her down. "Don’t take arthritis lying down," she advises. "Instead get up and get busy."

Strength and flexibility

Diana Baldwin, a physical therapist with the University of Missouri School of Occupational Therapy in Columbia (pop. 84,531), agrees. "Because OA hurts, many people with the disease don’t exercise, so they’re out of shape. But then they lose muscle strength and flexibility, and that makes the pain worse."

It’s a puzzle, says Baldwin, that’s best solved with a careful exercise program, one that focuses on protecting joints and strengthening the muscles around them. "When the muscles are strong, they’re better able to support the joints. That means less pain," Baldwin says.

She recommends 20 to 30 minutes of weight-bearing exercise, such as walking, riding a stationary bicycle or water aerobics, two to three times a week. Doing daily tai chi and yoga also can improve flexibility. Exercise has the added benefit of releasing endorphins, naturally occurring brain chemicals that provide a sense of well being and can ease the depression that often accompanies arthritic pain.

Making changes

Adjusting your environment to reduce strain on joints is another way to lessen arthritis pain or prevent its onset. Baldwin recommends choosing kitchen tools and other devices with large handles that are easy to grip. Even selecting a pen with a larger barrel, or adding a shaped grip that slips on to your favorite pen or pencil can ease the stress of writing and shield finger joints from further damage.

"Work simplification also protects joints," she says. "That means organizing your work area so everything you need to do is within a semi-circle around so you don’t have to overreach.

"Then, as you work, take microbreaks of two to three minutes to allow muscles to recover," Baldwin advises. "Use a timer at your desk and set it for 20 minutes. Then stand up and stretch your whole body each time it goes off. Your joints will thank you."

first appeared: 5/15/2005