For people with arthritis, exercise is especially advantageous in regard to the joints. Moving the joints daily helps to keep them fully mobile. Added joint support is achieved by strengthening the surrounding muscles. Also, joint movement transports nutrients and waste products to and from the cartilage, the material which protects the ends of the bones.

Range-of-motion Exercises

Range-of-motion exercises are gentle stretching exercises which move each joint as far as possible in all directions. These exercises need to be done daily to help keep joints fully mobile and prevent stiffness and deformities. ROM (range-of-motion) exercises are especially important for arthritis patients, who because of intense inflammatory pain tend not to want to move painful joints. It is the notion of some people that normal daily activities take joints through their full range-of-motion but this is not the case. Normal daily activities, such as housework, dressing, bathing, and cooking, are not a substitute for ROM exercises.

Strengthening exercises help increase muscle strength. Strong muscles help to support the joints, making the joints more stable, and helping a person move more easily and with less pain. The two types of strengthening exercises are isometric and isotonic.

• Isometric exercises involve tightening the muscles, without moving the joints. These exercises are especially useful when joint motion is impaired.
• Isotonic exercises involve strengthening the muscles by moving the joints.

Endurance Exercises

Strengthening exercises help increase muscle strength. Strong muscles help to support the joints, making the joints more stable, and helping a person move more easily and with less pain. The two types of strengthening exercises are isometric and isotonic.

• Isometric exercises involve tightening the muscles, without moving the joints. These exercises are especially useful when joint motion is impaired.
• Isotonic exercises involve strengthening the muscles by moving the joints

Walking : Walking can be an excellent exercise choice. Walking helps build strength and maintain joint flexibility, aids in bone health and reduces the risk of osteoporosis.

Tai Chi : The practice of Tai Chi is a gentle martial arts exercise with origins in ancient China. While performing fluid and flowing circular movements, those with arthritis can relax, maintain mobility and improve range of motion.

Yoga : Yoga can provide pain relief, relax stiff muscles and ease sore joints. Yoga with it's controlled movements, pressures, stretches and deep breathing relaxation, can also provide needed range of motion exercise. Use caution when disease activity is flaring and avoid excess torque or pressure on the joints.

Water exercises / Swimming : Warm water exercise is an excellent way for those with arthritis to build up strength, ease stiff joints and relax sore muscles. The water helps support the body while the joints are moved through the full range-of-motion. The buoyancy of the water places less stress on the hips, knees and spine.

Bicycling / Cycling : Cycling, both indoor and outdoor, may provide a good low impact exercise option. Cycling as an exercise, can be either freestanding or stationary. Cycling equipment can be adjusted and adapted for many of the limitations imposed by arthritis.

Running / Jogging : Running may still be good exercise for those with arthritis if they run on softer surfaces. Walking or more gentle forms of exercise may be a better option for people with arthritis in their lower extremities. Research indicates, contrary to popular belief, that running does not cause osteoarthritis in those with normal, uninjured knees.

To obtain the maximum benefit from an exercise program:

Be consistent : Exercise should be performed daily. In order to see results and obtain full benefits from exercise, it cannot be done sporadically.

Build up gradually : The best exercise program is one which begins at a low intensity and builds up gradually as symptoms permit. Too much exercise, especially initially, can worsen symptoms.

Exercise when symptoms are least distressing : The best time to exercise is when pain and stiffness are at a minimum. Some patients feel the best time is after morning stiffness subsides. Other patients dislike the afternoon because they are fatigued by that time of day.

Do not overdo : Many strengthening and range-of-motion exercise programs suggest performing the exercises in sets of three to ten repetitions, with each set repeated one to four times.

Therapeutic exercises are exercises which are recommended by a doctor, physical therapist, or occupational therapist with a specific goal in mind. Health professionals can help you design a fitness program which meets your individual needs.

The Arthritis Foundation offers many services and exercise programs for people with arthritis including:

Arthritis Foundation Aquatic Program (AFAP) : The Arthritis Foundation Aquatic Program (AFAP) is a water exercise program designed for people with arthritis and related conditions. Co-developed by the Arthritis Foundation and the Young Men's Christian Association (YMCA), the AFAP is offered in pools throughout the United States. Special versions of the program include a deep water course and a juvenile course.

Tai Chi Program : Tai Chi From The Arthritis Foundation is a program based on the Australian Tai Chi for Arthritis program, which was designed to improve the quality of life for people with arthritis.

PACE : People With Arthritis Can Exercise Too (PACE) is a 6 to 8 week series of exercise classes in two levels, based on how arthritis affects a person's movement. Following the group classes exercising at home can be done with the help of a half-hour PACE videotape.

Walk With Ease : The Walk With Ease program can help you take the first step toward boosting your energy, reducing your stress and controlling your weight.

Arthritis Foundation Exercise Program : The Arthritis Foundation Exercise Program is an exercise program designed specifically for people with arthritis that uses gentle activities to help increase joint flexibility and range of motion and to help maintain muscle strength. Instructors who have undergone a special Arthritis Foundation instructor-training workshop conduct classes. The exercises you learn in the program, however, should not replace therapeutic exercises prescribed for you by a therapist.