Exercise is known to have benefits for people with arthritis (inflammation of one or more joints, causing pain and stiffness). However, many people with arthritis do not exercise, often because of joint or muscle pain, weakness, fatigue, or joint swelling. This can lead to loss of joint motion, stiffness, and muscle weakness and tightness. These problems can worsen fatigue and can cause joints to become unstable.

However, exercise can decrease pain and can enhance quality of life. Exercise is most beneficial if it is done on a regular basis. Most people can find a way to exercise without increasing their symptoms.

A number of factors can improve the chances of sticking with an exercise programme long-term, including; following a simple regimen, setting attainable goals, understanding the importance and benefits of exercise, interacting with others while exercising (such as with exercise groups) and following up regularly with a healthcare provider such as a physical therapist or personal trainer to provide encouragement and to make adjustments to the regimen.

Exercise in a supervised setting may improve the chances of continuing long term, compared with unsupervised, home-based programmes. However, people who are self-motivated and exercise at home may enjoy the benefits of equal effectiveness, lower costs, and more convenience.

Some people are not interested in a formal exercise programme but are able to perform daily activities such as light housework, shopping, gardening, clearing walks and driveways, caring for a child or grandchild, caring for an older person, leisure walking, or exercising in a pool. There are health benefits from these activities.

Exercise can be broken up into three or four 10-minute sessions per day. It does not need to be continuous to produce health benefits. Moderate intensity exercise is most effective if it is performed on most days of the week. However, exercising only one or two days per week is better than not exercising at all.

If one has arthritis, they can exercise safely by following these tips; start slowly and increase your exercise programme slowly; take 10 to 15 minutes to warm up before exercising (to warm up; one can walk slowly, march in place, or stretch one’s muscles); start with lighter weights and slowly increase them (if one uses weights); make sure to cool down for about five minutes after exercising (to cool down, one can walk slowly or stretch the muscles); protect one’s joints during exercise by walking on a flat surface if there are hip, knee, foot, or ankle problems; wear shoes that support and cushion the feet; pay attention to pain (if painful one can stop or change what they are doing). Avoid movements that twist the joints and wear a knee brace or other support, if the doctor recommends it.

Certain exercises can help with different kinds of arthritis and different symptoms.

For osteoarthritis (which occurs as a result of a gradual loss of cartilage from the joints)   and most other types of arthritis, it’s important to move your joints every day, even if they hurt. For example, you should try to bend and straighten your knees a few times a day, even if you have arthritis pain in your knees.

If you experience pain whenever you exercise, you might need to discuss with your doctor about what you can do. However, when one first starts to exercise, some aching or soreness is normal. If the pain is severe or lasts more than two hours after exercising, one might need to change their exercise programme or the way they do exercises.

Dr. Ian Shyaka

Resident in Surgery, Rwanda Military Hospital

iangashugi@gmail.com