Physical Activity Is Natural Pain Reliever | Arthritis Information

 

It may seem counterintuitive to exercise when suffering with joint pain, but physical activity is actually a natural pain reliever for most people suffering from arthritis. A recent study published in Arthritis Care and Research journal concluded that regular exercise, specifically the Arthritis Foundation Exercise Program, is an effective course in significantly improving and managing arthritis pain. This is good news for the aging population of U.S. baby boomers who want to get back to basics with a natural remedy for pain. In fact, arthritis is projected to increase by 40 percent, affecting 67 million Americans, in the next two decades.

The in-depth study looked at the effectiveness of the Arthritis Foundation Exercise Program, developed in 1987 to reduce pain and stiffness by keeping joints flexible and muscles strong. Key findings of the study include participants reporting a decrease in pain and fatigue, an increase in upper and lower extremity function, and an increase in strength after participating in the basic, eight-week exercise program. Also, participants who continued the exercise program independently, beyond eight weeks, sustained improvement in reduced stiffness.

"The study showed that the exercise program is suitable for every fitness level, even inactive older individuals," said author of the study Leigh Callahan, Ph.D., Thurston Arthritis Research Center, University of North Carolina at Chapel Hill. "Many people believe the myth that exercise exacerbates their symptoms. The truth revealed in the study is that symptoms improved with exercise."

Exercising for joint health is different than exercising for cardio health. People living with arthritis don't have to sweat to achieve success. The basic eight-week Arthritis Foundation Exercise Program consists of low-impact routines with gentle range-of-motion movements that can be done while sitting or standing.

"Even minor lifestyle changes like taking a 10-minute walk three times a day can reduce the impact of arthritis on a person's daily activities and help to prevent developing more painful arthritis," explains Patience White, M.D., chief public health officer of the Arthritis Foundation. "Physical activity can actually reduce pain naturally and decrease dependence on pain medications."

About the Study

The objective of the study was to evaluate the basic eight-week Arthritis Foundation Exercise Program for improvements in symptoms, functioning, level of physical activity and psychosocial outcomes. A total of 346 individuals with self-reported arthritis from 18 sites participated in a randomized controlled trial. The eight-week exercise program consisted of exercise twice weekly for one hour. The study participants had a mean age of 70 years (ranging from 32 to 94 years old), 90 percent were female, 75 percent were white and 60 percent had more than a high school degree.


http://www.medicalnewstoday.com/articles/103383.phpLynn, Thanks for posting the study.  I am a huge believer in the benefits of exercise.  The benefits far outweigh the risks.  I exercise 2 hours 5 days a week and I firmly believe that it is because of this that I feel as good as I do.  The benefits of weightlifting also are astronomical.  We need to keep those bones strong!  I feel my best when I have finished a two hour session of weights and cardio.  It is a natural pain reliever and helps lift depression..it also gives you more energy and I for one always feel like I can take on just about anything after my workout.  For those of you who feel that it seems just too overwhelming.  start out slow but just make an effort to do it... and build up to doing more.  You are doing your body so much good!

I agree with this...I find that the  exercises I do everyday helps a lot.Me too.  For me, it's the thing I do everyday (nearly) that I love.  I love it even more when I'm all done with a hard work out that I had to talk myself into cuz I didn't feel like it!!I have found that working the muscles on my weak side very hard has helped a great deal.  Of course, overall exercise is equally important.  But I also learned that it's possible to do too much of a good thing.  Lots of walking yesterday made my bad leg ache today and then, instead of listening to my body, I did some yard work and now I'm really paying for it.  No matter, I've strengthened my muscles and I feel good about that.  [QUOTE=Time_of_my_Life]I feel my best when I have finished a two hour session of weights and cardio.[/QUOTE] Oh! I could not agree more!  Appropriate exercise really does help control the agony of arthritis. I am going nuts and hurting more at the same time because I am forced to stay off my foot and ankle since I broke two bones on April Fools Day just last week (talas + 5th metatarsal).  I am really getting sore and achy now that I have so much down time -- I really miss the swimming and Tai Chi.  But ortho dr says absolutely no for 6-8 weeks.  Its only been a wk and already I can tell such a difference. I'm just starting water exercise again and am doing hand held weights and stretches at home.  I too tried Curves - once.  The next day I had a really bad flare that lasted for several weeks.  I feel really good after any of my exercises but have learned over the years what is best for my body and how to adjust the exercises to fit into a flare.  I also walk.  I truly believe in gentle, fluid exercise versus pounding, aggravated motion, at least for my body.  Lindy I have been debating whether or not to join the gym. The reason why I  haven't yet is because I am afraid I won't go, and it will be a waste. Pretty sad huh? The YMCA in the next town over has a nice facility, and a pool with some classes. I think I'm going to get a tour on Tuesday and then decide. I also live in a great neighborhood for walking but my knees are so bad now, that I know it will be too much of impact on them right now. I just started a new exercise routine, and I intend to continue it--swimming twice a week.  KatieG2008-04-12 17:05:17 Oohhh.. I let my dog drag me around the neighbourhood for thirty minutes at least once a week, pain or no pain! I would love to go to the gym and do some swimming as well, but everytime I go swimming, I catch a bug from the pool. It's not like I swallow the water or I gargle it, but it definitely makes me sick for a few days! I am a firm believer in exercise, it got rid of my Fibro! _popupControl(); _popupControl(); paperdoll2008-04-13 10:29:26I agree exercise is good - without it, you have the vicious circle.    You're too tired to exercise and tired because you don't exercise.  But, believing it is different than taking action.  I still struggle some days with fatigue and after working all day, the last thing I feel like doing is exercise.   Maybe it will get better if spring ever comes and I can at least get out for walks.  In the meantime, any motivational tips from those that work fulltime and still find the energy/time to exercise?   Maybe it's like the article said, even 10 minutes a day can help and I should just start small. , exercise is causing pain in my joints, not relief  Thats the case for me... I think its great if some of you can exercise... but what it mostly does for me, is Put me in a