Each year, May is recognized as National Arthritis Awareness Month. Arthritis has remained the leading cause of disability in the nation for a number of years—over 50 million adults are currently diagnosed, and this number is expected to grow to 67 million by the year 2030. Given the prevalence of this disease and its impact on quality of life, it is now more important than ever to promote awareness of the role of exercise in mitigating arthritis symptoms.
Is exercise safe for adults with arthritis?
Although there are over 100 different types of arthritis, it can be generalized as a disease of the joints that causes pain and stiffness in movements. Decreased mobility, one of the most consequential symptoms, can impact the ability to function in occupational, social, and personal settings. Out of the 54 million Americans with arthritis, 20 million experience severe functional limitations on a daily basis, and 8 million report that their symptoms have specifically limited their ability to perform work.
One particularly common misconception is that arthritic patients should avoid exercise so as not to worsen symptoms through exertion. A wealth of clinical evidence has proven this to be completely false—exercise is extremely beneficial for maintaining both functional ability and quality of life. The rates of adverse events in adults with arthritis and other rheumatic diseases have been statistically low. In fact, a lack of exercise is proven to contribute to joint stiffness and pain.
The largest clinical trial illustrating these benefits is the Fitness Arthritis and Seniors Trial (FAST), which found that both aerobic and resistance exercise contributed to significant improvements in pain reduction, physical performance, and reduction of arthritis symptoms. A 2008 University of North Carolina study found that exercising twice a week not only brought significant reductions in pain and fatigue for sedentary arthritis patients, it also improved their ability to manage symptoms.
How exercise enhances joint health
Cartilage is a flexible connective tissue that acts as a protective cushion between bones and joints. Many forms of arthritis are characterized by a progressive breakdown of this tissue, which reduces blood circulation and therefore reduces the amount of nutrients delivered to the cartilage. Exercising can directly mitigate this symptom through increased blood flow, which ensures that enough nutrients are directed from the joints to the cartilage.
Worn-down cartilage also causes more friction between bones and joints, which can make movements more painful. Exercise decreases the viscosity of synovial fluid—a lubricant secreted by the surface of the joints—which reduces this friction and allows for greater ease of movement.
Another way in which exercise protects the joints is through shock absorption. The amount of stress placed on the joints on a daily basis can be effectively reduced by strengthening the surrounding muscles. Strong muscles can better absorb the shock that would otherwise be placed on arthritic joints, particularly those that have become unstable or limited in range of motion.
Best practices for exercising with arthritis
The American College of Sports Medicine recommends that individuals with arthritis engage in short sessions of moderate physical activity, given a few adaptations:
- Maintain a gradual progression of exercise intensity and duration.
- Avoid overexertion of affected joints. Low-to-moderate intensity exercises that do not require rapid or repetitive movements keep joint stress low.
- Adapt exercise to accommodate the type and severity of arthritis. For example, those with rheumatoid arthritis may need to balance physical activity with more rest due to increased inflammatory response.
For adults with arthritis, the general goal of an exercise program should be to strengthen muscles, restore or maintain range of motion around affected joints, and increase general musculoskeletal conditioning. These goals are best accomplished through low-intensity resistance exercise, which is accessible in ease and effective for individuals of any level of physical conditioning.
[perfectpullquote align=”full” bordertop=”false” cite=”” link=”” color=”” class=”” size=”15″] The weakest and oldest among us can become some sort of athlete, but only the strongest can survive as spectators. Only the hardiest can withstand the perils of inertia, inactivity, and immobility.
—J.H. Bland and S.M. Cooper, Seminars in Arthritis & Rheumatism (1984) [/perfectpullquote]
The human body is incredibly adaptable. It’s never “too late” to start exercising, and there’s no age threshold at which the body is no longer able to benefit from it. Regular physical activity can protect and improve joint function, allowing those suffering from arthritis to continue performing occupational, household, and leisure activities without stiffness or pain.
