What kinds of exercises are good for people with arthritis?


If an exercise hurts a joint, stop it. A different exercise can be tried,
but pain mean the exercise is not helping ---it's harming. "No pain, no
gain" is one of the most inane sayings ever mouthed.

People with Osteoarthritis, the most common kind of arthritis, are
encouraged to exercise. They should do both the kind that benefits the
cardiovascular system (heart and arteries) - aerobic exercise - and the kind
that strengthens muscles.

Biking (both outside and on a stationary bike), walking, dancing, and
swimming are aerobic exercises that people with arthritis can do. Such
activities don't jar joints.

Water aerobics are particularly good because the water's buoyancy cushion
joints. Almost all YMCA's feature such exercises.

Strength training is equally important. Strong muscles protect joints and
improve their range of motion. If a person has never lifted a weight, that
person should begin with isometric exercise, the kind in which muscles tense
but nothing moves. Examples of isometrics are pushing with the hands against
a heavy desk or doing the same against a wall, or pushing, while seated, the
feet against the floor. After two weeks of isometric exercises, a person can
begin lifting weights. Start with modest amounts, such as two pounds. If
that's too much, use one-pound weights. When a person can do two sets of 10
repetitions with a weight, the amount of weight can be increased and then
the person begins anew with fewer repetitions.