Has osteoarthritis turned you into a couch potato? Study after study has shown that exercise is an important way to ease joint pain, yet too many people with arthritis aren't doing even the minimum amount of movement recommended by the federal government — which, for the record, is about 20 minutes a day. But gentle movement will not only help you feel better, it can actually stop your arthritis from worsening. And staying active can help you preserve your joint flexibility and maintain your mobility for years to come.
Not sure where to start? There are several low-impact activities that research has found to be helpful for arthritis pain. Here are five intriguing exercises you may want to try.
The slow, graceful movements of tai chi date back to ancient China. In a recent study of 40 people with knee osteoarthritis, subjects participated in either 12 weeks of tai chi sessions or 12 weeks of wellness education and stretching. After the study, those in the tai chi group not only had reduced joint pain and greater function but also experienced less depression and a greater overall quality of life, despite their arthritis. “Tai chi gets the body moving again and does so in a slower, albeit continuous, manner while at the same time lowering stress,” notes Moshe Lewis, MD, a pain management specialist in San Francisco. If you're interested in learning tai chi, classes are often offered in local community centers or at the Y.
Yoga has become hugely popular as a form of exercise, and its proponents say it's a great way to relax your mind while strengthening your body. One study looked at the effects of four weeks of yoga sessions on 27 women with musculoskeletal problems, including osteoarthritis. At the end of the session, the women in the yoga program showed significant improvement in their balance and gait. The researchers concluded that yoga programs could feasibly be used to solve problems caused by musculoskeletal disorders such as osteoarthritis. “Yoga is an effective manner of promoting movement and relieving stress," says Dr. Lewis. However, he cautions, there are some patients for whom the practice is not recommended, including those who may be physically frail or very overweight. Yoga is taught in many community centers and gyms, as well as yoga studios.
Like tai chi, qigong involves slow, flowing movements designed to move qi, or energy, through the body. “Qigong is a blend of traditional Chinese medicine, martial arts, and philosophy geared at developing human potential in an effort to awaken one’s spirituality to one’s true nature,” Lewis explains. A recent study looked at 106 people with knee osteoarthritis who participated in either qigong therapy or a sham treatment for three weeks. Some patients in the qigong group did show improvement in joint pain and function, but the results seemed to be highly dependent on the healer who provided the therapy. You may be able to find a qigong healer in your area at www.qigonginstitute.org. Look for a teacher who has experience working with people with arthritis and joint pain.
Everybody in the pool! Studies of people with osteoarthritis and joint pain found that water aerobics sessions decreased pain, improved function,and even helped ease depression, as well as lowering body weight and blood cholesterol levels. "Water aerobics are an excellent form of both exercise and treatment for the mobility-impaired, with the only drawback being access to a pool,” says Lewis. Look for water aerobics classes at community centers and the YMCA or YWCA. Some physical therapy practices also offer pool therapy.
Belly dancing for arthritic joint pain? It may sound funny, but if you enjoy dancing and have arthritis, it’s a great low-impact way to relieve pain: “‘Belly dancing’ is somewhat of a misnomer, as it involves every part of the body,” says Lewis. In fact, this fun form of dance engages all of the core muscles of the hips, stomach, and buttocks, building strength and improving balance and posture. Wear comfortable, supportive footwear, and avoid movements that place undue stress on any part of the body, especially the spine.
- Last Updated: 12/08/11
- Last Updated: 12/08/11