4 ways exercise helps arthritis

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Even the healthiest people can find it hard to stick with an exercise regimen — and if you suffer from the joint pain of arthritis, moving your body may be the last thing you want to think about. But regular exercise not only helps maintain joint function, it also relieves stiffness and reduces pain and fatigue.

If you have arthritis, you want to be sure your exercise routine has these goals in mind:

1. A better range of motion (improved joint mobility and flexibility). To increase your range of motion, move a joint as far as it can go and then try to push a little farther. These exercises can be done any time, even when your joints are painful or swollen, as long as you do them gently.
2. Stronger muscles (through resistance training). Fancy equipment isn't needed. You can use your own body weight as resistance to build muscle. For example, this simple exercise can help ease the strain on your knees by strengthening your thigh muscles: Sit in a chair. Now lean forward and stand up by using only your thigh muscles (use your arms for balance only). Stand a moment, then sit back down, using only your thigh muscles.
3. Better endurance. Aerobic exercise — such as walking, swimming, and bicycling — strengthens your heart and lungs and thereby increases endurance and overall health. Stick to activities that don't jar your joints, and avoid high-impact activities such as jogging. If you're having a flare-up of symptoms, wait until it subsides before doing endurance exercises.
4. Better balance. There are simple ways to work on balance. For example, stand with your weight on both feet. Then try lifting one foot while you balance on the other foot for 5 seconds. Repeat on the other side. Over time, work your way up to 30 seconds on each foot. Yoga and tai chi are also good for balance.

Get your copy of Living Well with Osteoarthritis This report focuses primarily on osteoarthritis — the most common type of arthritis — which affects 27 million Americans. Many people believe it’s a crippling and inevitable part of growing old. But things are changing. Treatments are better, and plenty of people age well without much arthritis. If you have osteoarthritis, you can take steps to protect your joints, reduce discomfort, and improve mobility — all of which are detailed in this report. If you don't have osteoarthritis, the report offers strategies for preventing it.

Arthritis doesn't have to keep you from enjoying life. To learn the latest on new treatments and practical strategies for living well with arthritis, buy Living Well with Osteoarthritis, a Special Health Report from Harvard Medical School.

Are you at risk for osteoarthritis?

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Osteoarthritis, the most common form of arthritis, occurs when protective cartilage inside a joint wears down. This type of arthritis is unheard of in children and is rare in young adults, but often occurs in older people and people who are overweight. Because of this, osteoarthritis was long considered a natural product of aging and everyday wear and tear on joint cartilage.

However, many experts now believe the cause is much more complex. External factors, such as injuries, can set the stage for osteoarthritis, but how fast it progresses and how severe it becomes depends on a number of factors. Here are just a few factors that can increase your osteoarthritis risk.

• Genetic factors. Roughly half the risk of developing this condition can be attributed to your genes. Multiple genes are thought to be involved. What's more, the genes may have different effects depending on the joint affected and whether you're a man or a woman.
• Excess weight. Weight-bearing joints don't hold up well under the continued strain of extra pounds. One study found that overweight young adults were more likely to develop knee osteoarthritis than their slimmer counterparts. Losing excess weight can reduce the chance of developing osteoarthritis and make daily living much easier if you already have it.
• Joint injury. Injury to a joint, from either repeated use or trauma, may also trigger osteoarthritis. Because bones, joints, and muscles that are damaged rarely heal perfectly, joint injuries can create unusual mechanical stresses that lead to abnormal wear and tear.
• Other health issues. Osteoarthritis can develop in a joint already damaged by another disease, such as rheumatoid arthritis, infectious arthritis, or gout.

For more on keeping your joints healthy and ways to ease the pain caused by osteoarthritis, buy Living Well with Osteoarthritis, a Special Health Report from Harvard Medical School.