Breaking a sweat over arthritis

Arthritis is not a single disease – it’s the name for a group of more than 100 conditions that affect different sections of the joints throughout the body.

Typical symptoms include pain, swelling and stiffness in one or more joints. These grievances impact on sufferers’ daily lives. Common forms of arthritis include osteoarthritis, rheumatoid arthritis and gout.

Research has found regular exercise to be one of the most effective treatments for arthritis. It can improve muscle strength, posture, balance, mobility and flexibility of the joints.

Contrary to common intuition, regular exercise can also help decrease pain. Fatigue, muscle tension, stress, body weight and the risk of conditions associated with diabetes can also be controlled this way.

Arthritis Australia advises everyone with or without arthritis to engage in regular, appropriate exercise and to choose the activities that best suit your individual condition and lifestyle.

It is best to consult your doctor or healthcare professional to develop a suitable program that fits your individual fitness level and limitations.

The association advises people to have an exercise regime that tests flexibility to maintain or improve the mobility of your joints and muscles such as yoga.

The regime should also include muscle strengthening exercises to help support and take pressure off sore joints and improve balance and strengthen bones using dumbbells.

Finally, there should be a focus on general fitness to improve the health of your heart and lungs. Utilise the larger muscles in the body rather than a specific group. Try a brisk walk or run to make you “puff” a bit.

It is important to choose low-impact activities you enjoy. These should exert less weight or force on your joints and be comfortable.

Examples of low-impact exercises include walking, exercising in water (such as hydrotherapy), strength training, tai chi, yoga, pilates, cycling and dancing.

Everyone should be aiming to do at least 30 minutes of exercise a day, either continuously or intermittently. This can include activities like gardening, playing with pets or just taking the stairs instead of the lift.

It can be hard to predict how much exercise your body can handle if you are not used to it or are coping with a new ailment. For this reason it is crucial not to push things too far and to listen carefully to your body.

A general rule is the ‘two-hour pain rule’ – if you have extra pain for more than two hours after exercising, it means you have done too much.

You should stop exercising if it causes you unusual pain or increases your arthritis pain beyond what is normal. Exercising through this type of pain may lead to injury or worsening of your arthritis symptoms.

Most arthritis sufferers have some amount of pain all the time but this is no reason to avoid exercise – you should only stop if you notice extra or unusual pain while you are exercising.

It doesn’t matter which time of the day you exercise but it is best to do it when you have the least pain, are the least stiff, the least tired and your medicines have the most effect.

Arthritis Australia suggests the following,

• Take control by knowing your disease – the name arthritis refers to a group of more than 100 conditions that affect the joints. Which do you suffer from?
• Don’t delay, see your doctor. Arthritis can get worse if left untreated – see your doctor for a proper diagnosis.
• Work with your healthcare team to manage the disease.
• Know about your treatment options – consult your doctor for many treatments to relieve pain and stiffness and slow the development of arthritis.
• Find new ways to stay active – regular exercise will help decrease joint pain and contribute to your overall health.
• Learn techniques to help manage your pain but keep in mind medicine and physical therapy may not relieve all your pain.
• Acknowledge your feelings and seek support – especially young people with arthritis who may feel angry about their situation but should try to seek support.
• Make food choices that count – it is a myth that diet can cure arthritis but it is important to maintain a well-balanced, healthy diet.
• Balance your life. Many people find arthritis tiring so pace yourself and rest when your body needs it – don’t force yourself to work through it.
• Call your local arthritis office. Utilise government-provided services to take part in an arthritis self-management course.

The organisation also suggests sufferers consult their doctor and pharmacist on a regular basis about the most effective medication and lifestyle.

It is important to read the consumer medicine information leaflets for your prescription medication and over-the-counter medication. Be on the lookout for warning signs when you are considering a new treatment and always ask for proof the treatment is effective.