Exercising With Arthritis

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Q. I’m 62 and have been neglecting my health for years. I have degenerative arthritis in most of my joints and several bad disks in my lower back. I would like to exercise but I’m afraid. What can I do? Every exercise program seems to be for younger people without physical problems.

A. Even if you have put off exercise for many years, it’s never too late to start. A recent study in the Archives of Internal Medicine not surprisingly found that older adults who were physically active increased their likelihood of living longer and staying functionally independent. Exercising can also bolster the health of the brain, leading to an overall improvement in your quality of life.

Contrary to popular belief, your metabolism is not a switch that you can turn “on” or “off.”

Whether you have osteoarthritis or rheumatoid arthritis, there’s evidence that people with arthritis should exercise in order to maintain muscle strength and range of motion in the joints. A 2008 randomized controlled trial in the American Journal of Physical Medicine & Rehabilitationhad 121 patients with knee osteoarthritis either take nonsteroidal anti-inflammatory drugs (NSAIDs) or do thigh-strengthening exercises for eight weeks. The exercise group experienced significant decreases in knee pain, results that were similar to those taking the pain drug.

A major problem with arthritis is that pain often makes it uncomfortable for a person to be active. This leads to more sedentary behavior, which causes muscles to weaken and adds more stress to already vulnerable joints. Therefore, not exercising because of arthritis can lead to a worsening of the condition.

It’s natural to feel reluctant to exercise for fear that it might make arthritis even more painful. But research has shown the opposite to be true. A 2008 review in the journal Physiology & Behaviorfound that exercise improves muscle function in rheumatoid arthritis sufferers and does not appear to increase inflammation or joint damage.

While it might seem reasonable to stop exercising or modify what you are doing if you feel pain, for those with arthritis it may be necessary to exercise through some pain in order to keep muscles active and strong. You should consult with your physician and, if possible, a physical therapist, to obtain recommendations for your specific condition.

What exactly should you do?

The National Strength & Conditioning Association recommends including some flexibility exercises to improve muscle flexibility and range of motion in the joints; resistance exercises (such as lifting weights) to strengthen muscles; and cardiovascular exercise.

Silver Sneakers classes, which are offered in many health clubs and YMCAs around the country, are group workouts geared for seniors (some Medicare plans even cover the costs). The exercises include cardio, strength and flexibility moves, and many of them are performed while seated in chairs. To find a class near you, go here.

You might also consider swimming or water-aerobics classes. A 2001 study in the Journal of Strength and Conditioning Research found that people with osteoarthritis experienced benefits in knee range of motion, pain and walking speed from participating in either a swimming exercise class or a traditional exercise class. Silver Sneakers offers a Silver Splash class and many health clubs and community pools offer similar water-fitness classes.

Do you have a fitness or weight-loss question for Martica? Send e-mail to experts@microsoft.com. Please include Ask Martica in the subject line. Each of our experts responds to one question each week and the responses are posted on Mondays on MSN Health. We regret that we cannot provide a personalized response to every submission.

Martica Heaner, Ph.D., M.A., M.Ed., is a Manhattan-based exercise physiologist and nutritionist, and an award-winning fitness instructor and health writer. She has a Ph.D. in behavioral nutrition and physical activity from Columbia University, and is also a NASM-certified personal trainer. She has written hundreds of articles for publications such as Self , Health , Prevention , The New York Times and others. Martica is the author of eight books, including her latest, Cross-Training for Dummies. (Read her full bio.)

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