Get Fit, Firm and Pain-Free

For people with arthritis, the adage “exercise is the best medicine” could not be more true. But Outsmart Arthritis wants to slightly edit that phrase to say “strength training is the best medicine.”

In a study at Tufts University in Boston, researchers took 46 people with arthritis (who reported significant amounts of pain) and divided them into a strength training group and a non-strength training group. After 4 months, the exercise group reported a 43% decrease in pain compared to only 12% of the non-exercisers. The strength training group also reported a 44% increase in physical improvement.

Researchers found that strength training just three times a week improves physical function and decreases pain.

Why is strength training so effective? The stronger the muscles around your joints, the greater the pressure they take off those joints, which then helps to protect them from more damage.

Then you have the other fabulous benefits of strength training that can only help those with arthritis: You become more self-sufficient, your emotional outlook improves, and you feel better in general.

Here is a basic and easy strength training program that targets the muscles that protect your joints. In just a few weeks, you’ll feel better—and look great too! (Note: Check with your doctor before starting any exercise program.)

What to Do

• Aim for 1 set of 12 reps three times a week (except for the Chest Lift). Over time, work up to 2 sets of 12 reps each.
• When required, use 1-, 2-, 3-, or 5-lb dumbbell weights—or none at all if you’re just starting—depending on what you can handle. Increase the dumbbell weight as you get stronger.

Squat

(Strengthens inner, front, and back of thighs)

Stand with your back to a chair and your feet about shoulder-width apart.

Keeping your back straight, bend at the knees and hips as though you are sitting down. Don’t let your knees move forward beyond your toes.

Stop just shy of touching the chair, then stand back up. (Start without dumbbells. As you progress, hold a dumbbell in each hand.)

Chest Lift

(Strengthens back and buttock muscles)

Lie facedown on the floor with your hands under your chin.

Lift your head, chest, and arms about 5 to 6 inches off the floor.

Hold for 3 to 5 seconds, then lower. Repeat 5 times. (If too difficult, place your hands at your sides.)

Calf Raise

(Strengthens calf muscles and improves ankles mobility)

Stand with your feet about hip-width apart.

If you need balance support, hold on to a chair.

Slowly rise up onto your toes while keeping your torso and legs straight.

Hold, then lower.

(Start without dumbbells. As you progress, hold a dumbbell in each hand. Do the same for the Step Up.)

Step Up

(Strengthens front and back of thighs as well as hips)

Stand facing an aerobic step (or regular stair), hands at your sides.

Place your left foot completely on the step.

Pull up and forward with your left leg to bring your right foot up to the step. Step back off with the right foot.

The left foot remains on the step until you have completed all the repetitions for that leg. Then switch legs and repeat.

Chest Press

(Strengthens chest and front of shoulders)

Lying on the floor (or a bench), hold the dumbbells end to end just above chest height; your elbows should be pointing out.

Press the dumbbells straight up, extending your arms. Hold, then lower.