Workouts That Really Work to Ease Pain

The study and its findings that are presented in this article are for informational purposes only and are not meant to take the place of the advice of your doctor. By providing you with this information, Genzyme Corporation is not endorsing its content. You should consult with your doctor before starting any new health regimen.

When you’re achy and stiff, exercising might seem like the last thing you want to do. But exercise is a critical tool for managing arthritis. A recent study (Arthritis Care and Research, January 15, 2008) led by researchers at the University of North Carolina at Chapel Hill underscored this important point. In the study, people who took part in Arthritis Foundation exercise classes improved their well-being in just eight weeks.

Get with the program

The study included 346 people with arthritis who signed up for the Arthritis Foundation Exercise Program (formerly called People with Arthritis Can Exercise). Before the program began, all of these individuals exercised less than 40 minutes a week, and all had some limitations in their normal activities due to arthritis. Classes were taught by 18 different instructors at sites across North Carolina, including fitness or wellness centers, senior centers, retirement communities and churches. Participants were randomly assigned to either take part in the exercise program or be put on a waiting list for the exercise program (control group).

The exercise group met twice weekly for one-hour classes. The focus was on gentle stretching and basic strengthening exercises. All the participants completed a battery of assessments at the beginning of the study and again after eight weeks. They also filled out surveys three months and six months after the program ended, which helped researchers assess the long-term effects.

Those in the exercise group who attended more than half of the classes showed improvement on several fronts. Compared to patients in the control group, patients who took part in the exercise program had greater reductions in pain and fatigue and felt more self-confident about their ability to cope with arthritis at 8 weeks. No changes were seen in some areas such as in their balance, walking speed, or aerobic endurance. Six months after the program ended, those who continued exercising at home were still keeping up most of the improvements.

Exercise your options

To promote joint health, the Arthritis Foundation recommends exercises that help increase joint flexibility, range of motion, and maintain muscle strength.

Flexibility exercises include stretching and range-of-motion moves, which help prevent joint injury and release muscle tension. Such moves are particularly good for limbering up stiff joints first thing in the morning, and they also can be used to warm up the body before more vigorous exercise. The Arthritis Foundation recommends gradually working up to 15 continuous minutes of flexibility exercise every day.

Strengthening exercises use weight or resistance to make your muscles work harder. Building up your muscles this way helps them absorb shocks better and protect your joints more effectively. Stronger muscles also make it easier to get around and do all the things you need to do. The Arthritis Foundation recommends doing strengthening exercises every other day, after first warming up with some flexibility moves.

Start out with flexibility exercises, and once you can do them for 15 minutes straight, add strength training to your exercise routine. For a balanced exercise plan, you also need to include some aerobic activity. This type of activity—things such as brisk walking, lap swimming and cycling—helps keep your heart, blood vessels and lungs in good shape.

The bottom line

Exercise your right to better joint health and total well-being. Contact your local chapter of the Arthritis Foundation for information about exercise classes in your area. Call 800/283-7800 or visit www.arthritis.org. If you prefer to work out on your own, ask your health care provider for advice on choosing a balanced exercise program that protects your joints while promoting overall health and fitness.

References

1. Arthritis Foundation. Introduction to exercise. Available at: http://www.arthritis.org/exercise-intro.php. Accessed September 10, 2008.
2. “A Randomized Controlled Trial of the People with Arthritis Can Exercise Program: Symptoms, Function, Physical Activity, and Psychosocial Outcomes.” L.F. Callahan et al. Arthritis Care and Research. January 15, 2008, vol. 59, no. 1, pp. 92-101.
3. Arthritis Foundation. Physical activity is natural pain reliever for arthritis. Available at: http://www.arthritis.org/media/newsroom/news-releases/Exercise_Relieves_Arthritis_Pain_Release_4-8-08.pdf. Accessed September 10, 2008.
4. Arthritis Foundation. Evaluation of the Arthritis Foundation Exercise Program. Available at: http://www.arthritis.org/evaluation-af-exercise.php. Accessed September 10, 2008.
5. Arthritis Foundation. Arthritis Foundation Exercise Program. Available at: http://www.arthritis.org/af-exercise-program.php. Accessed September 11, 2008.
   

Back to articles list