This article outlines some basic information about osteoarthritis and explains how physical activity can play a key role in the management of this chronic disease. It also offers tips about different physical activities that can help reduce joint pain and provide other health benefits.

About Osteoarthritis
The word “arthritis” means inflammation of the joint. There are more than 100 types of arthritis, with osteoarthritis being the most common type.

Osteoarthritis can affect a person at any age. Each person is affected differently, but osteoarthritis commonly affects the joints of the hands, feet, hips, knees and spine. For older adults, it is one of the major health conditions that leads to disability and causes them to limit their activities.

How Osteoarthritis Affects the Body
Healthy joints have cartilage which covers the bones. Cartilage is elastic, very tough, and slippery. It allows our joints to move and protects our bones while the joints move.

When a person develops osteoarthritis, it is because the cartilage is starting to break down; it becomes thinner and less slippery, and does not protect the bones as well. 

As a result, most people experience one or more common symptoms, such as pain in or around a joint, stiffness in a joint or trouble moving a joint, or swelling in a joint.

In severe cases, as the osteoarthritis worsens, the cartilage can completely wear off, so the bones are no longer protected.   This means the bones may actually rub together while you are moving.  Over time your bones may form bumps, which can affect how a joint moves.

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Every person’s experience with osteoarthritis is different.  For some, the symptoms will come and go, while for others the osteoarthritis may progress at a slower or faster rate.

Physical Activity and Managing Your Osteoarthritis
It is very common for people who have osteoarthritis to move less. This is understandable, because when a person feels pain in a joint, they may not wish to move.

But when a person chooses to move less often or generally avoid physical activity, it can actually result in a weakening of the muscles and a loss of flexibility in the joints. Muscle weakness and poor flexibility can contribute to an increase in joint pain.

To counteract these factors, people with osteoarthritis are encouraged to be physically active. By being more active, a person can help keep their joints moving and help to prevent the disease from progressing too fast.

One of the best things you can do is find activities that you can do regularly and that do not cause you too much discomfort.

Benefits of Physical Activity
Physical activity helps to strengthen your muscles, tendons and ligaments, which in turns helps to take the pressure off your joints, especially your weight-bearing joints.  This is one way that being physically active or exercising can help to reduce your pain.

Aerobic exercise is also good for you! By doing aerobic activities, such as brisk walks or cycling, it will give your heart the exercise it needs, and help you control your weight.

According to the Arthritis Society of Canada, losing weight is one of the most effective ways to reduce your joint pain caused by osteoarthritis. The society reports:

• According to the Arthritis Society of Canada, losing weight is one of the most effective ways to reduce your joint pain caused by osteoarthritis. The society reports that losing just 10 pounds can reduce the pressure on your knees, hips and spine by the equivalent of 40 pounds.

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Good nutrition is another key aspect to keep in mind when it comes to weight management.

Whether you are age 45, 75, or in-between, the more you maintain your strength and flexibility, the more you’ll be able to enjoy day-to-day activities. For older adults, working on your strength and flexibility can help you continue living independently.

Another benefit of being active and continuing to use the affected joints is that it helps to maintain good blood circulation around the joint. This can reduce or control pain, and control inflammation or swelling.

When a person is physically active, it not only helps to manage the osteoarthritis, it can also provide a wide range of other health benefits which can help a person cope with the disease. For instance, a boost in physical activity can:

• help you sleep better;
• boost your energy levels and improve your mood;
• give you an opportunity to do something for yourself;
• help improve the health of your heart; and
• increase your overall sense of well-being.

Make a Physical Activity Plan
It’s a good idea to make a physical activity plan and stick to it. For instance, aim to be active most days of the week.

According to the Canadian Physical Activity Guidelines, you should do aerobic activities for about 150 minutes each week and strengthening activities twice a week.

It’s also good to do balancing activities or exercises, especially if you are afraid of falling due to joint pain or other factors. For older adults, it’s a good idea to make fall prevention an important part of your physical activity plan!

Here are some suggested activities for people who have osteoarthritis:

• swimming  and/or aqua classes (try to find warmer pools, your joints will love the warm water)
• yoga (make sure to tell the instructor which of your joints are affected by arthritis; normally an instructor will encourage you to modify your movements as needed or do only what feels comfortable)
• weight-lifting
• bicycling
• using aerobic machines that limit the impact on joints e.g., ellipticals, cross-trainers, and stationary bikes
• stretching (i.e., especially around the joints that are affected)
• low impact aerobic or strengthening classes (again, make sure to tell the instructor about the joints affected)
• walking (this is one of the easiest activities to help get you moving!)

When you are active, be sure to take your time, move at your own pace, and take lots of breaks. This is especially important if your joints are causing you lots of pain. 

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Looking Ahead
It’s not always easy to boost your physically activity levels when you have osteoarthritis, but there is a good payoff when you do!

The more active you are, the more it can help you to keep your muscles and bones strong, and the better able you will be to manage day-to-day tasks and live independently.

If you are not sure what types of physical activities you should do or where to start, begin by talking with your doctor. Your doctor can give you some tips and guidance, and may be able to refer you to a certified exercise physiologist who can help you select exercises or activities that are right for you!

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Learn More
Physical Activity and Arthritis Booklet
Published by the Arthritis Society of Canada.

Exercise Videos
A selection of videos from Arthritis Today website.

What is Osteoarthritis?
Published by the Arthritis Society of Canada.

What is osteoarthritis?
An article from the My Health website

Walking When You Have Arthritis
An article from the Arthritis Today website.