Exercise and rest
People with arthritis often have to balance carefully how and when to exercise and when to rest.
In adults, if the joints are particularly inflamed or swollen it may be necessary to rest more than usual. But generally, people with arthritis should exercise every day to prevent joints becoming stiff and painful, and to keep muscles strong.
For children with arthritis, it's particularly important to exercise even when the disease is very active, because contractures and deformities can develop very quickly.
People with arthritis need three forms of exercise:
General exercise for health
Any exercise that leaves you feeling a little breathless and your muscles slightly tired is good for you. As well as keeping you mobile it can help you relax, make you feel better about yourself and give you more energy.
When exercising, it's best to use as much of the body as possible - swimming, walking and cycling are all good options. Swimming has the added advantage that the water supports the weight of your body rather than your joints. Some strokes may not suit you, though, so try to get professional advice.
If you go to exercise classes, check they're run by a qualified teacher and that the teacher knows about your condition.
Mobilising exercises
People with arthritis need to keep their joints moving. Bending and straightening exercises, gentle pedalling or swimming can help a lot. Your physiotherapist may recommend hydrotherapy at your local hospital: many people find they move more freely in water and the warmth of the water loosens their joints.
Special exercises to strengthen muscles
If your muscles are strong and healthy, they protect your joints better and you may feel less pain. Your physiotherapist will be able to give you a series of muscle-strengthening exercises to perform at home. Swimming and hydrotherapy are also effective ways of strengthening as well as mobilising.
Exercise checklist
Do:
- Choose exercises suitable to your level - if you're a beginner, work up gradually
- Do gentle warm-up stretches before and after the exercise
- Wear good footwear and appropriate clothing
- Enjoy yourself
Don't:
- Binge on exercise - little and often is better
- Continue with an activity if it makes your pain worse
- Do fitness or aerobic exercises on a stone or concrete floor
- Exercise if you feel ill
