Arthritis affects more than 80 million people in India. Osteoarthritis is the most prevalent form of arthritis and its prevalence is around 22-39% in India.

Arthritis is inflammation of joints, it can be knee or finger joints or elbow, any joint of the body. Inflammation causes pain with restricted mobility.

There is no cure for arthritis but it can be managed well with the right diet and exercise. Losing weight or maintaining ideal weight is very important to prevent unnecessary stress on the joints.

Significance of exercises for people with arthritis

Studies have shown that simple exercises can help reduce pain and improve the function & overall mood of an arthritic person.

When exercising, choose joint-friendly physical activities which will not put undue strain on joints and exacerbate the symptoms. They include walking, swimming, and cycling.

Experts suggest movement is better than sitting for a long time, it prevents stiffness and joint pain. 

Frequency & intensity of exercise

It is advisable to start slow with 1-2 times a week and gradually increase it to 4-5 times a week.

Each person responds to the activity differently, it is important to decide on the frequency and duration based on the person’s condition.

Moderate intensity exercises with heart rate from 120-150 beats/minute are usually aimed at. Pain relief is seen usually after 8-11 weeks of exercise therapy. Encouragement and support is required in order to sustain and continue with the recommended exercises.

Types of exercises recommended – 

1. Swimming or hydrotherapy – a few exercises are taught by the experts which are carried out under water in a heated pool or in the home pool. Water helps to manage pain and relieves stiffness in joints. Simple laps in a swimming pool for 20-30 min is also helpful for arthritic patients.

1. Tai chi – There is evidence to support tai chi for people with arthritis. Tai chi is an ancient form of exercise from China which involves slow movement with rhythm with controlled breathing. The advantages of tai chi includes – 

• Can be performed by people of any age group
• It is a low intensity exercise
• Helps to achieve balance
• Prevents pain and joint stiffness

1. Yoga – flexibility and stretching exercises in the form of yoga is a mild to moderate intensity exercise that can greatly benefit arthritic people.

Some of the yoga asana which can be helpful for arthritis include – 

• Cobra pose or bhujangasana
• Bridge pose or setu bandha sarvangasana
• Tree pose or vrikshasana
• Forward bend or paschimottanasana

1. Range of motion exercises – These exercises are particularly important to improve mobility of joints and remove stiffness. They include stretching arms up high or rolling shoulders forward and backward. These are simple exercises which can be done daily.

1. Strengthening exercises – These exercises help build strong muscles that can support and protect the joints. Weight training is an example of exercise that can help build and keep muscle strength. Using resistance bands or weights or even a liter water bottle can be used for weight bearing exercises. 

Any exercise chosen should be discussed with your caretaker or doctor. Also exercising within limits, knowing when to stop, applying ice pack on inflamed area post exercising are all important to manage this disease.