Basic Exercise Guidelines

One, two, three...exercise. If only it were that easy. Unfortunately, a good exercise program requires a bit of research and planning, some goal-setting, and some record-keeping to chart your progress. You also need the go-ahead from your doctor. Before starting any new exercise program, always check with your doctor to ensure you are physically ready.

Here are a few other basic considerations:

If you have more severe arthritis, accompanied by joint deformity, pain and muscle weakness, you'll need to consult with a physiotherapist. You don't want to hurt yourself. Having an expert coach at your side is a sensible precaution. The same holds true if you recently underwent joint surgery.

When it comes to exercise, more is not necessarily better. 'Slow and steady, consistently, without fail' should be your motto. Arthritis will likely be part of your life for many years. The sensible strategy is to set your sights on long-term gains in flexibility, strength and endurance.

How much should you exercise? Ideally, you'll set aside a few minutes every day in the morning and before bed for range-of-motion and flexibility exercises. Also, pencil into your calendar 45 to 60 minutes, three days a week, for strengthening exercises and endurance activities. The alternative is to accumulate 30 minutes of moderate endurance activities throughout the day on a regular, preferably daily basis. This may mean two 15-minute exercise sessions or six five-minute activities.

You'll also need to plan for and give yourself rest breaks during the day to compensate for the increased activity. Many types of arthritis, such as rheumatoid arthritis, lupus and others, are characterized by bouts of extreme tiredness and flu-like symptoms that leave you drained of energy. Balancing exercise and rest is critical to your whole exercise program.

If a joint is particularly painful, cut your program down to gentle range of motion exercises. You may want to apply ice to the joint before and after you exercise. Also, a warm shower before you start your routine helps limber up stiff muscles and joints.

Should you take pain medication specifically before exercising? It's not a good idea, since the medication could mask pain meant to warn you that you're pushing yourself too hard or that you've injured yourself. A wiser course is to plan your exercise periods for when your normal daily regimen of arthritis medications is at its most effective in reducing pain. For more tips, go to Managing Pain.

Observe the 'Two-Hour Pain Rule' to avoid overdoing it. Muscle or joint pain that lasts more than two hours after the exercise, or fatigue lasting into the next day, means you probably did too much too fast. Other signs of overextending yourself include obvious muscle weakness, increased joint swelling and stiffness, as well as heat and redness around a joint. Don't stop. Just exercise less strenuously or for a shorter time the next day.

If you haven't exercised in a while, you can expect some muscle stiffness, joint tenderness and pain, and tiredness in the evenings. But you'll be amazed at how quickly you build up your stamina and the discomfort disappears if you stick with it. Just remember the Two-Hour Pain Rule.

(If you have fibromyalgia, you may experience an increase in pain after exercise that is slow to subside. You'll need to bring all your pain management skills to bear, but it's crucial that you stick with your exercise plan. The pain from weak, stiff, shortened muscles makes the fibromyalgia pain even worse.)

When you do endurance exercise, it's natural to feel your heart beat faster, your breathing speed up, and your body get warmer. Experiencing shortness of breath, nausea and dizziness is a warning that you should stop to consult your doctor before continuing. Exercise shouldn't make you feel ill.

This page was last reviewed/updated on : 02/23/2008