Cycling Moving about can be incredibly painful if you suffer with arthritis, but according to research published in medical journal Arthritis Care & Research, being physically active is an effective way to reduce the pain and keep it that way.
For five years researchers followed the progress of 150 people with osteoarthritis in their hips and/or knees, monitoring their pain levels, their physical function and also their own perception of whether being more active improved their sense of wellbeing.
Although previous research has shown that exercise can provide beneficial effects for those with OA, it had only been proven to be effective in the short -term, with the reduction in pain becoming less and less evident over time. This study was intended to assess the benefits of continued regular exercise.
The study participants were recommended home exercises, activities and outdoor activity by a physical therapist. Home exercises included things like muscle-strengthening and other activities included walking and cycling. Each person was questioned at three, 15 and 60 months to see how well they were sticking to the regime. They were also asked to walk a distance of five metres and were timed as they did so – if they achieved the walk more quickly than previously, this was considered an improvement.
At the three-month follow-up nearly 60% of participants said they had done the recommended exercises, and 50% had completed the recommended activities. Those who had stuck to the exercise plan saw a significant decrease in pain. Understandably, those who noticed the pain decrease were also better at sticking to the regime. The researchers also discovered that just one hour more per week of moderate physical activity (walking briskly, or cycling, for example) improved mobility.
Try incorporating one or more of these exercises below into your week. You’re aiming to increase your weekly activity by at least one hour:
- Yoga, tai chi, golf and swimming are all good activities for increasing strength and flexibility.
- Lifting light weights or using an exercise band to build muscles, which will provide support for your joints.
- Walking briskly, cycling, playing tennis or badminton, which get your heart pumping and improve circulation.
NB When you start an exercise regime you may feel a little muscle soreness. Everyone experiences this, even healthy teenagers. The pain is simply down to your muscles being worked harder than they’re used to. That said, it shouldn’t be painful as such, more like an ache. Consult your GP if you have any doubts.
First published July 29, 2010