Exercise and Arthritis Part 2/3

“Arthritis-Friendly” Exercise

Finding the right types of exercise for your body is important and very individualized. What works for others, may not always work for you. To find out what is best for your body, it is advised to be assessed by a Physiotherapist who can give your specific recommendations. Generally, it is recommended to start slow and try lower impact exercises to reduce the stress being applied to your joints.

• Pole walking – Walking poles have been shown to reduce forces through the lower extremity by up to 30%. They help maintain upright posture and also get your arms involved which increases your cardio workout.

• Swimming or water exercises – Working against the resistance of water is great for strengthening, as well as challenging your cardio. Being in waist deep water reduces forces by 50% in your weight bearing joints, and being collarbone deep reduces forces by 80%.

• Biking – Biking is a great cardiovascular exercise and places less force through your weightbearing joints than walking. You can use a recumbent bike if you find back support more comfortable.

• Strengthening exercises – At a gym or in the comfort of your home, there are many options available, and even some great free online classes available.

• Flexibility exercises – Yoga, stretching, range-of-motion… From the gym, class, or home these can all be done.

• Tai Chi – Tai chi is a great low impact activity that focuses on range-of-motion, breathe-work, control and balance. There are many classes available online or in community centers.

If you have any questions about the above activities, ask your Physiotherapist!