Exercise can be beneficial for those with osteoarthritis

For the nearly 27 million Americans affected by osteoarthritis, a common reason given to avoid exercise is the fear that in doing so they will only make a painful situation worse. The fact is, maintaining a well-balanced physical activity program can help minimize many of the adverse affects of osteoarthritis, thus improving overall function.

It is the body’s natural tendency to slow down when a person is injured or sick, said Jan Johnston, Oklahoma State University Cooperative Extension Service gerontology specialist.

“When we don’t feel well, it’s not uncommon to stop our normal activities in favor of rest,” Johnston said. “In many cases, that’s the wisest choice. However, in the case of living with osteoarthritis, too much sitting around can have detrimental effects on the individual.”

When muscles and bones are not being used, they begin to atrophy, or waste away.  Often, people who suffer from osteoarthritis cut back drastically on the amount of exercise they get. In the long run, this only speeds up the progression of the disease.

“Not only do we lose cartilage, we also lose muscle strength, tone and flexibility, along with thinning bones and decreasing joint range of motion,” she said. “This is where exercise is essential to combat such loss.”

There are many benefits to exercise, including reducing stress, losing weight, improving balance and increasing resistance to diseases. An interesting benefit in the case of osteoarthritis is that exercise helps to strengthen muscular support around joints.

Johnston said exercise encourages the production of synovial fluid.

“Synovial fluid lubricates and nourishes cartilage,” she said. “The very presence of this fluid is believed to slow the progression of osteoarthritis.”

Swimming, weight training and walking are good choices for an exercise program. A 1994 study conducted at Tufts University showed that 90-year-olds can benefit from weight lighting.

Researchers studied 100 nursing home patients with an average age of 87. All of the participants had some type of chronic illness and most suffered from arthritis.

“The researchers developed a weight-training routine that focused on strengthening thighs and knees,” Johnston said. “At the end of the study, participants had increased walking speed by 12 percent and ability to climb stairs by 28 percent. An added benefit was a decrease in depressive symptoms, thus participating more in beneficial activities.”

Women have additional benefits from exercise. Weight training can increase bone mass, which decreases the risk of osteoporosis.

Another Tufts University study found that women who lifted weights increased their bone mass by 1 percent. While that may not sound like much, the study also showed that women who did not lift weights lost 2 ½ percent of their bone density during the same time frame.

Johnston said anyone who begins a new exercise program should consult their physician first to ensure clearance.

“Keep in mind that weight training is not a quick fix for arthritis,” she said. “Exercise must be done properly to get benefits from weight training. Start out slowly and be patient. It might take a while before you notice a difference. But it will be worth it in the long run. It’s never too late for weight training.”

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Oklahoma State University, U.S. Department of Agriculture, State and Local Governments Cooperating: The Oklahoma Cooperative Extension Service offers its programs to all eligible persons regardless of race, color, national origin, religion, gender, age, disability, or status as a veteran, and is an equal opportunity employer.
 
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