The Benefits of Exercise for Osteoarthritis and
Rheumatoid Arthritis
Osteoarthritis
Rheumatoid Arthritis
Onset is unknown
Onset is unknown
Breakdown of articular cartilage in
weight bearing joints: hips, knees,
spine
Chronic, systemic disease, characterized by inflammation of joint synovium
Cartilage breakdown decreases its
ability to act as a shock absorber
Joints of fingers, hands, wrists are most
commonly affected
Joint involvement is asymmetrical
Joint involvement is symmetrical
Symptoms include joint stiffness, pain,
and loss of movement
Symptoms include fatigue, stiffness in
morning, weakness, rheumatoid nodules, pain, flu-like symptoms.
The Benefits of Exercise
A major misconception about exercising with arthritis is that exercise will make
the arthritis worse. Currently research shows that with the right exercise program, exercise will help keep muscles strong, preserve joint motion, facilitate weight loss, reduce the symptoms of arthritis and improve mobility without progressing the arthritis.
Exercise also helps maintain a positive attitude and improve quality of life.
Types of Exercise
Low-impact aerobic exercises - get your heart pumping, improve overall fitness
and decrease your risk of heart problems.
Aquatic exercises – (in a heated pool) decrease the compressive loads on the
joints and reduce symptoms of pain and inflammation.
Strength training - keep your muscles strong and provide stability around the
joint.
Flexibility exercises – decrease stiffness and maintain the motion of the joint.
Revised on 12/1/2010
**Remember that Physical Therapists are the Exercise Experts for the Aging
Adult. Consult a physical therapist who can help you establish an exercise program for your individual needs.**
Exercise Recommendations
Aerobic Exercise
5 days/week
Flexibility Exercises
3-5 days/week
30 minutes
Moderate Intensity:
should be able to talk,
but not sing during exercise.
Especially on strength
training days
3-4 repetitions
Aquatic Exercises
Major muscle groups:
Legs, hips, stomach,
chest, back, shoulders,
arms
Cycling
30 second hold
Low Impact Exercises:
Strength Training
2-3 days/week
1-3 sets of 8-12 repetitions
Major muscle groups:
Legs, hips, stomach,
chest, back, shoulders,
arms
Slow speed/Proper form
Increase weight progressively
For More Information
National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS) Information Clearinghouse National Institutes of Health
Website: http://www.niams.nih.gov
National Center for Chronic Disease Prevention and Health Promotion–Arthritis
Website: http://www.cdc.gov/arthritis/
Arthritis Foundation
Website: http://www.arthritis.org
References
Arthritis Foundation. OA Alliance and RA Alliance. Available at:: http://www.arthritis.org/index.php. October 19,
2009.
Utah Department of Health Arthritis Program. Utah Department of Health Website. Available at: http://
www.health.utah.gov/arthritis/facts/osteoarthritis.html. Accessed November 15, 2009.
Utah Department of Health Arthritis Program. Utah Department of Health Website. Available at: http://
www.health.utah.gov/arthritis/facts/rhuematoid.html. Accessed November 15, 2009.
Hunter DJ, Eckstein F. Exercise and osteoarthritis. J Anat. 2009;214:197-207.
Christensen, K. Ease the pain of arthritis with exercise: staying active helps. American Fitness Magazine. 2009;27(4):
12-13.
Nelson ME, Rejeski WJ, Blair SN, et al. Physical activity and public health in older adults: Recommendation from the
American College of Sports Medicine and the American Heart Association. Med & Sci Sports & Med. 2007;1435-1445.
Singh MAF. Exercise comes of age: rationale and recommendations for a geriatric exercise prescription. J Gerontol A
Bio Sci Med Sci. 2002;57(5):M262-281.
The University of Texas at El Paso
Christin Boswell, Melissa Favela, Jessica Lopez
Revised on 12/1/2010