Arthritis needs Exercise If you have arthritis there s a lot you can do to help yourself, starting with the

right sort of exercise. People with Arthritis are often confused by the conflic ting advice they receive about exercise and rest. The Arthritis Foundation of Ku ala Lumpur has prepared this leaflet to help you understand why, when, how and h ow much you should exercise and how you can develop a balanced routine, starting today. Why should everyone Exercise? Exercise: Decreases pain Strengthens muscles Strengthens bones and minimises osteoporosis (thin bones) Maintains and increases joint movement Increases heart and lung fitness Improves posture Controls weight and reduces body fat Relieves muscle tension Decreases stress levels Enhances body shape Improves sleep patterns Helps develop a positive attitude and healthier lifestyle Why should people with Arthritis Exercise? Exercise: Keeps your joints mobile and reduces joint pain Increases your muscle strength Prevents joint deformities Maintains and increases your ability to perform daily tasks Increases your general fitness and sense of well being Helps to minimise the effects of osteoporosis. How much should you exercise & how can you balance exercise and rest If you have arthritis you must find the right balance between exercise and rest. This usually means periods of rest alternating with periods of activity. Prolon ged rest causes people with Arthritis to feel stiff when they begin to move wher eas sustained exercise or activity may cause tiredness and pain. Careful attenti on to rest, exercise and the way we hold our joints is an important part of pain management. More rest is needed to settle an inflamed joint or in a general fla re-up, but too much rest will weaken muscles and increase stiffness. During peri ods of remission or well being the amount of exercise can be increased, this wil l help strengthen the muscles around the joint and prevent the joint from becomi ng unstable during periods of active disease. So use these principles as a guide: When joints are inflamed, rest is needed. The amount and type will depend on how inflamed your joint is. Rest does not always mean lying down it can also mean changing your posture, wea ring your splint, or doing a different activity. If joints ache only on certain movements, have a rest from those movements. Joints that are stiff need more exercise. Joints that are weak and unstable require more support. Just as rest and exercise are important, so is relaxation. Relaxation will enhan ce your rest periods and decrease your stress levels. Some methods of relaxation are slow deep breathing and meditation.

How to exercise Exercise routines should start with a warm up period and end with a cool down ro utine Warm up period flexing and strengthening exercises lead to a gradual increase in your activity level. They raise the temperature in your muscles and joints and safely prepare your heart to work harder with more vigorous exercise. Aerobic activity uses large muscles of your body in a rhythmical, continuous act ivity. The most effective activities involve your whole body : walking, swimming and cycling are good examples of aerobic activity. A cool down routine a short five or ten minute period of exercise after you have finished a more vigorous activity which helps your body gradually relax again. Types of Exercise There are three main types of exercise which together help to maintain the mobil ity of your joints, the strength of your muscles and your overall fitness. 1) Mobilising exercises designed to maintain or increase the range a joint. It s a good idea to take all your joints through their full on each day. Remember that being busy, (for example doing housework) cising. Pay special attention to joints that are stiff, as they need se. However, never force a stiff joint to move more than it is able. of motion of range of moti is not exer more exerci

2) Strengthening exercises designed to increase the power of muscles. This will help joints to bear weight, to move objects, and to maintain strong, stable join ts. Isometrics are good strengthening exercises for joints with arthritis, becau se they involve tightening muscles without moving joints. 3) Fitness exercises have a beneficial effect on the heart and lung and increase general body fitness. Good examples for people with arthritis are swimming, wal king, cycling and dancing. Always progress slowly with these exercises. All of the above exercises need to be included in your weekly exercise routine f or arthritis. Exercise guidelines Try to perform your exercise program 3 or 4 times each week. Concentrate on quality rather than quantity better to do less properly, than mor e poorly. Move your joints slowly and smoothly do not jerk them. Be aware of pain and swelling and exercise gently if either is present. If pain after exercise lasts more than two hours or joints become swollen, it me ans you ve overdone it so do less next time. Perhaps you need to change your progr am? Muscles and joints are exercised more effectively when they re warmed up after a b ath or shower may be a good time. Exercise in warm water is a good way to exercise your whole body, because the bu oyancy of the water supports the joints so they can move easily and freely. It a lso helps tight muscles to relax. Do not continue with an exercise that causes severe pain. If you have a joint replacement, check with your surgeon or physiotherapist abou t what movements to avoid. When should you exercise? Remember to exercise when you are: Least stiff Have least pain Are least tired

And when your medications are working most effectively Some tips: Have a short rest period daily lie as flat as possible with all your joints out straight. Avoid sitting in low, soft chairs. Ensure there is an adequate backrest, with yo ur hips at right angles and your feet resting comfortably on the floor or stool. Stand as tall as possible, but be comfortable. Avoid sitting or standing for long periods. How to succeed in your Exercise programme Start slowly, progress gradually and set realistic short term goals. Exercise with a friend and if this is not possible keep a record. Use the right equipment wear supportive, shock-absorbing footwear, e.g. Joggers See a Physiotherapist for expert advice on an exercise program, and for individu al attention. Find the correct balance between exercise and rest. Check with your doctor before starting a new exercise program if you have any ot her medical problems, such as asthma, diabet, epilepsy, a heart condition, high blood pressure, obesity, or if you are or have been a smoker. Some exercise examples Exercise should be fun, so find a way of exercising your body that you enjoy. He re are some suggestions : General fitness activities swimming, walking, jogging, cycling and dancing. Classes- fitness, stretch, hydrotherapy (water exercise), aquarobics, yoga, and tai chi. Sports tennis, table-tennis, bowls, golf, badminton, croquet, and others. Individual exercise routine to perform at home. If you have arthritis you need t o exercise your joints daily. Remember to consult a physiotherapist for your per sonal exercise program, for specific treatment on joints and posture advice. Avoid contact and competitive sport and know your limits.