Exercise for arthritis

• Exercise in water to reduce the load on your joints. Try walking in the pool, swimming or doing low-impact water aerobics.
• Try other low-impact activities or equipment, such as a stationary bike or elliptical machine. Avoid exercises that involve jumping and twisting if you have arthritis in your hips, knees or feet.
• If you enjoy walking, consider using a walking aid to reduce the stress on your joints while still allowing you to stay active.  A cane can reduce the force on your hips and knees and may help you to walk further with less pain. Walking poles can help your balance and give you greater confidence on uneven ground.
• Start slowly and build gradually. Keep your exercises short and easy when you start.  As you get stronger, your exercises can get harder.
• Look for joint friendly classes at your local recreation centre.
• Talk to your physiotherapist or doctor about what exercises are right for you.  This is particularly important if you are new to exercise, have restricted joint motion, pain or swelling, a history of falls, or are recovering from surgery such as joint replacement.

It can be normal to have increased pain during exercise, but it should be tolerable.  You may have pushed yourself too hard if you have high pain levels or your joint is sore for more than 24 hours after exercising.  Try exercising for a shorter period, taking breaks, reducing the load or effort needed, or finding a new activity. 

• Movement (range of motion) and stretching exercises to keep your joints  and muscles flexible.
• Strengthening exercises to build muscles. Strong muscles help to support and stabilize your sore joints and maintain your day-to-day function. Muscle also burns more calories than fat. Aim to do strengthening exercises at least 2 days per week.
• Balance exercises to reduce your risk of falls. Your balance can worsen when you have arthritis, and your risk of falling can increase. 

Reduce the amount of time you spend sitting throughout the day for important health benefits. Try standing and moving about for a few minutes every 30 minutes during the day.