By Jonathon Stavres MS. ACSM-EP-C
According to the Centers for Disease Control and Prevention (CDC), Arthritis affects an estimated 22.7 % of US adults, and an estimated 49.7% of those over the age of 65. In 2003, the CDC estimated that the direct cost of arthritis care cost American's approximately 80 billion dollars.
This disease is characterized by painful aching joints and symptoms that can fluctuate between time of day and even last for days at a time. This can make exercise very painful, and in many cases, make it difficult for adherence to any regular exercise program.
However, chronic exercise has been found to improve symptoms, improve the muscle function around the affected joints, and improve performance of activities of daily living. Therefore, adhering to a properly structured exercise program is very important for arthritis patients.
Exercise will be symptom-limited
The American College of Sports Medicine’s latest guidelines states that one of the primary considerations when designing an exercise program around arthritis is understanding that exercise will be symptom-limited. This means that exercise can be a little more intense when an arthritic patient is asymptomatic, but the intensity or modality (how the exercise is being performed) will need to be modified when they become symptomatic.
Alongside that, the exercise prescription should utilize exercise modalities that minimize joint impact. This could be done by replacing running or jogging with cycling, arm ergometery, or elliptical use. Multi-joint functional exercises should also be used during resistance training. These exercises benefit arthritic patients by mimicking daily activities, improving the function of daily tasks, and ultimately prolonging independence. Water exercises have also been recommended, as the buoyancy of water reduces the stress on the lower joints. When performing water exercises, it is important that the water temperature is between 83 ̊ and 88 ̊F to help relax muscles and reduce the chance of a flare up.
Exercise program’s goal; follow the same general guidelines
As for the actual exercise program, the goal should be to follow the same general guidelines as a healthy, non-arthritic, adult. This means striving for 150 min/week of moderate to vigorous aerobic exercise, broken up into 3 or more days, as well as 1-2 days of resistance training.
However, when flare ups occur, the time may need to be redistributed throughout the week. For this reason, individuals suffering from arthritis may want to develop a “back-up” at-home exercise program that can be performed in the case that a flare up derails their normal exercise schedule.
Also, individuals suffering from arthritis will want to avoid scheduling exercise during times when they commonly experience the most symptoms. Generally, this means avoiding early morning exercise.
It is highly recommended that arthritis patients consult a certified exercise physiologist for help developing their exercise program. An exercise professional will be able to provide a list of exercises and modifications that would facilitate the exercise program.
In conclusion, exercising with arthritis may be painful at first, but a properly structured exercise program can benefit daily function, symptomology, and prolong independence.
*For more examples of other variations/exercises look under Multimedia-VDF Exercise Tips
**Consult with a physician and/or medical healthcare provider before starting any exercise regimen
Article’s Resources
Pescatello, L. S. (2014). ACSM's Guidelines for Exercise Testing and Prescription (L. S. Pescatello Ed. 9 ed.). Baltimore, MD: Wolters Kluwer.