The term "arthritis" literally means inflammation of the joints ("arthro" meaning "joint" and "itis" meaning "inflammation"). Though there are many types of diseases classified under arthritis, the most common types are osteoarthritis, rheumatoid arthritis and post-traumatic arthritis (arthritis due to injury to the joint). Symptoms of this rather disabling disease always include joint swelling and pain; stiffness and loss of range of motion.
Benefits of Exercise
Lack of exercise contributes to:
- Loss of bone density (osteoporosis), making bones more prone to breaking
- Muscle loss and weakness due to non-use
- Increasing pain
- Deformed joints due to non-movement for long duration that the ability to straighten them is impaired or lost
- Loss of mobility as when joints become permanently locked in position if they are not regularly worked on
On the other hand, exercise helps to do just the opposite. It can aid in maintaining normal joint movement; strengthen the muscles surrounding the joints, thereby increasing muscle flexibility; strengthen bones so as to reduce the risk of osteoporosis; help maintain bone and cartilage tissue; and decrease joint pain and swelling. Thus, exercise relieves the symptoms of arthritis and protects joints from further damage.
In addition to the aforementioned benefits, exercise can also:
- Improve endurance and cardiovascular fitness
- Aid in maintaining a healthy weight and reducing body fat, thereby, reducing the risk of obesity and all diseases associated with it, like hypertension and diabetes
- Increase strength and energy level to get through the day
- Relieve stress and muscle tension
- Decrease depression
- Result in better sleeping patterns
- Improve posture
- Develop a sense of well-being
- Create a positive attitude and healthier lifestyle
- Minimize dependence on others
Some exercise activities that have proven beneficial for people with arthritis include: cardiovascular fitness activities (e.g. swimming, walking, cycling, dancing and even jogging but on softer surfaces); fitness classes (e.g. aqua aerobics, yoga, tai chi, stretching, and weight training); and sports activities (e.g. tennis, golf, badminton).
A Word of Caution
Exercise can be too much of a good thing if done excessively. One should learn to strike a balance between rest and exercise. As a general rule, rest is absolutely required to settle a swollen, flared-up joint, but too much rest will increase joint stiffness, and result in muscle loss and weakness. It is best to first consult your physician for an exercise program that would best suit your needs and the condition of your joints.
Here are some tips to follow:
- For inflamed joints, rest is definitely needed until the inflammation subsides
- For joints that ache on certain movements, do not perform those movements
- Stiff joints require more exercise
- Weak and unstable joints need more support through the strengthening of the surrounding muscles
- Rest does not necessarily mean bed rest. Maybe it could signify the need to change posture, to wear splints or to shift to another form of activity.
- Relaxation is just as essential as rest and physical activity in the management of arthritis. Relaxation techniques, as meditation and slow deep breathing, can help relieve stress and muscle tension and often result in better rest periods.
Remember, exercise should be fun, so choose a form of exercise that you will enjoy and that works best for you.
