Live Better with Arthritis and Osteoarthritis by Staying Active

Did you know that our bodies are made to move? According to Canada's Physical Activity Guide to Healthy Active Living, at least 30 minutes of moderate physical activity on most days is enough to help us stay healthy.

Here are some tips from the Arthritis Society and the Canadian Physiotherapy Association to help you stay active. Before You Start Exercising:

• Ask your physiotherapist or doctor whether you are ready to begin, especially if you have joint deformities, pain or weakness, or have recently had joint surgery.
• Remember that realistic goals are the best strategy for long-term progress.
• Build physical activity into your schedule and estimate how much time you want to devote to it.
• Before committing to an activity, think about where you feel most comfortable. Indoors or outdoors? Alone or in a group? Which activities do you enjoy? Group activities are often fun and highly motivating.
• Make a list of physical activities you would like to try. Your physiotherapist can help you choose activities that increase flexibility, muscle strength and endurance while improving your fitness and mobility.

When You Begin Being Physically Active:

• You may experience some muscle soreness or stiffness, tenderness, joint pain and fatigue, particularly in the evening and especially if you have not exercised before. This is normal as your body gradually adapts.
• Choose low-impact activities with limited jumping, sudden movements and changes of direction. Examples include tai chi, low-impact dance, aquafitness, our PhysioBoost program, Yoga Therapy or KinÉquilibre.
• Make sure you have suitable, comfortable footwear and clothing.
• Do not take pain medication just before exercise, as it could mask pain during activity, lead you to push too hard and increase your risk of injury.
• Listen to your body and balance activity with rest. Take breaks throughout the day. Many types of arthritis, such as rheumatoid arthritis and lupus, involve episodes of extreme fatigue and flu-like symptoms that reduce your energy.
• Once you have found ways to stay active, review your goals using S.M.A.R.T.: Specific, Measurable, Achievable, Realistic and Time-bound.

Important Tips for Endurance Activities

• Aim for 30 minutes of moderate endurance activity four to seven days a week.
• Avoid activities that involve jumping, rapid turns and sudden stops. Tennis, contact sports, jogging, some aerobics classes and racquet sports should also be avoided, as they may worsen joint pain and put you at risk of joint injury.

Important Tips for Flexibility Activities

• Flexibility exercises are best performed in a position that does not require you to support your body weight, such as sitting or lying on a bed or couch.
• During range-of-motion exercises, move your joints as far as you can without causing pain, and no farther.
• Painful joints may have limited range of motion, but it is important to move them within your limits every day.
• For pain-free joints, repeat range-of-motion exercises five to ten times, holding each position for no more than three seconds.
• Stretching is best done when your muscles are warm, such as after a walk or fitness class.
• Stretch slowly and avoid sudden or jerky movements. Repeat each stretch two or three times, holding for 10 to 30 seconds.
• If a joint is hot, swollen and painful, avoid stretching it that day.

Important Tips for Strengthening Activities

• If a joint is swollen and painful, consult your physiotherapist before doing strengthening exercises.
• Do not do strengthening exercises every day; allow a rest day between sessions. Canada's Physical Activity Guide to Healthy Active Living recommends strengthening activities two to four times a week.
• Start with light weights or low-resistance exercise bands.
• Choose a resistance that allows you to complete 10 to 15 repetitions. As you become stronger and the exercises feel easier, increase the weight or resistance according to your ability.
• If the joint is pain-free, repeat the strengthening exercise ten times. If it remains pain-free, you can gradually increase to three sets of ten repetitions.
• If the joint you are exercising is slightly swollen and mildly painful, halve the repetitions and increase them very gradually. Consult your physiotherapist if pain persists.
• Always rest after each set and between activities.

Your physiotherapist can help at any stage by providing a detailed assessment, treating painful joints and teaching you a personalized exercise program suited to your needs. They may also use heat, hydrotherapy, electrotherapy, splints, manual therapy, dry needling, education about your condition, postural retraining, walking aids and prevention advice. A QUICK OVERVIEW: Recommended Physical Activities

• Stretching and adapted exercises: explore our PhysioBoost and KinÉquilibre programs
• Aquafitness
• Swimming
• Tai chi
• Yoga (Yoga Therapy)
• Walking
• Cycling

Tips

• Respect your pain limits
• Avoid excessive strain on your joints
• Avoid jerky movements
• Rest is also important when joints are hot, swollen or painful during an inflammatory flare.
• Maintain a healthy weight
• Use splints or walking aids if recommended by your physiotherapist
• Never overdo activities or exercise

Carefully planned physical activity can reduce arthritis pain while improving endurance, flexibility and muscle strength. It can also help you manage arthritis and get back to enjoying life.