Creating a Fitness Plan

Starting a regular fitness program is a crucial step in taking control of your arthritis. Most experts agree that regular, moderate exercise significantly improves joint flexibility and helps alleviate pain and stiffness in people with arthritis.

• Choose low-impact activities that you enjoy, such as brisk walking, cycling, or swimming, which do not exert too much pressure on the joints. Avoid running and high-impact aerobic classes that involve jumping.
• Alternate between activities. You’ll be more likely to stick to a varied and enjoyable routine.
• Engage in aerobic activities for at least 20 minutes at least three times a week. Increase the duration gradually.
• Exercise with a friend. You’ll have the opportunity to socialize and have someone to offer support and motivation.
• Try walking. It’s easy, can be done indoors or outdoors, and doesn’t require special equipment.
• Always cool down after exercising, with a few minutes of slow aerobic exercise and range-of-motion exercises.

Safety Checklist for a Workout:

1. Consult your doctor or another healthcare professional before starting an exercise program.
2. Never hold your breath during exercise. Breathe deeply and regularly.
3. Stop exercising immediately if you feel sharp pain or are dizzy, nauseous, or short of breath.
4. Start slowly and gradually increase the duration and difficulty of your workout. This may take several months. You should feel an improvement in your strength and flexibility.
5. Avoid sudden, rapid movements. Gentle, smooth movements are easier on the joints and yield better results.
6. Take frequent breaks between exercises. Stop exercising if your body tells you it has had enough (but remember to cool down first).
7. Drink plenty of fresh water when exercising, especially on hot days.
8. Moderate exercise should not cause pain. If pain occurs and persists for more than two hours after exercising, consult a healthcare professional.

For minor arthritis pain or muscle aches, an over-the-counter pain reliever like NOTTS Muscle aches and pain may be helpful. However, read the pain reliever label first and follow its instructions. If an over-the-counter remedy does not alleviate discomfort or if you are taking prescription medications for any reason, consult a healthcare professional.