World Arthritis Day 2011 – Move to Improve

Physical activity is beneficial for arthritis management, yet data shows 44% of people with arthritis are physically inactive. This year on World Arthritis Day, October 12, 2011, adults with arthritis are encouraged to exercise to better manage their arthritis.

Physical activity is beneficial for the management of arthritis, yet data shows that 44% of people with arthritis are physically inactive. This year on World Arthritis Day, October 12, 2011, adults with arthritis are encouraged to engage in regular physical activity to better manage their arthritis each and every day.

Move to Improve Arthritis

Engaging in regular physical activity is important for all Americans to achieve and maintain good health. For people with arthritis, being physically active is particularly important because it can reduce pain and improve function, mobility, mood, and quality of life. Physical activity can also help people with arthritis manage other chronic conditions they may have such as heart disease, diabetes, and obesity. Despite these known benefits, adults with arthritis report high rates of physical inactivity. In fact, research shows that almost 44% of adults with arthritis report being physically inactive compared with 36% of adults without arthritis.¹

Increasing physical activity can be challenging to most US adults, but people with arthritis have some unique arthritis-specific barriers. These barriers include pain, fear of injury and making the arthritis worse, and being unsure what activities are appropriate and safe. However, safe exercise that doesn't exacerbate pain or joint symptoms is possible for most adults with arthritis.

Physical Activity Can Be Safe and Fun

Scientific studies have shown that participation in moderate-intensity, low-impact activities, such as walking, dancing, biking, swimming, and water aerobics are good forms of exercise that are safe for most adults with arthritis. Figuring out which activities you enjoy is a good start to incorporating activity into your daily lifestyle.

Any Activity is Better than no Activity

Adults, including those with arthritis, are recommended to have at least 150 minutes (2.5 hours) of moderate-intensity aerobic activity per week (activity that makes you breathe a little harder, or your heart beat a little faster) and muscle strengthening exercises on 2 or more days per week. Individuals at greater risk of falling should also include balance exercises 3 days per week.

If meeting the physical activity recommendations seems a little daunting, exercising for at least 10 minutes at a time and gradually increasing the number of days a week and duration is one way to achieve your activity goals over time.  The main thing to remember is to be as active as your ability allows. Even small amounts of exercise can help and any activity is better than none. It may hurt a bit when you first get started, but in 4 to 6 weeks you should be feeling benefits.

Several group classes specifically appropriate for people with arthritis are recommended by CDC and are made available in communities across the country. The recommended classes are a good way to work up to the recommended amounts of activity and an excellent way to continue or begin a lifestyle change of increased activity.

How Else Can I Manage Arthritis?

In addition to engaging in regular physical activity, being at a healthy weight can reduce or delay risk of developing some forms of arthritis (ex. osteoarthritis) and relieve pressure on joints for adults with arthritis.

• If you are overweight or obese, even small amounts of weight loss, 10-12 pounds, can improve arthritis pain, function and quality of life if you are living with arthritis.
• Learning techniques to reduce pain and limitations can also be beneficial to people with arthritis. Self-management education, available through programs such as the Arthritis Self-Management Program, or the Chronic Disease Self-Management Program, help people develop the skills and confidence to manage arthritis on a day to day basis.
• Protecting your joints from injury may reduce your risk of developing arthritis. Arthritis-related joint injuries can happen around the home, at work, during transportation, and during sports and recreation activities. Avoid injuries by following sports, home and occupational safety guidelines, finding safe places and ways to be physically active, and obeying motor vehicle and transportation laws and regulations.

More Information

• CDC Arthritis Website (Inglés)
• Physical activity. The Arthritis Pain Reliever.
• CDC Arthritis Interventions
• A National Public Health Agenda for Osteoarthritis
• Osteoarthritis Action Alliance
• CDC Arthritis in Español (Spanish)

1. Shih M, Hootman JM, Kruger J, Helmick CG. Physical activity in men and women with arthritis, National Health Interview Survey, 2002. Am J Prev Med 2006;30(5):385-93. abstract