Types of exercises recommended
Strength training– The thigh, hip and calf muscles, which are important for daily function, are often weak in people with arthritis. Resistance can be applied with weights, elastic tubing or body weight. Start lightly completing 2-5 repetitions using pain threshold as an index of intensity, as they improve gradually increase to 10-12 repetitions of an exercise.
Aerobic exercise – Activities may include walking, cycling, using a rowing machine or a seated stepper. High-impact exercises such as jogging should be avoided because it places high loading on the affected joints.
Aquatic (water) exercise – can be done 1:1 or in a class or group. Those with severe arthritis may find aquatic exercise useful, as the weightlessness minimises the load on your joints.
Other types of exercises – tai chi, balance exercises and stretching will improve flexibility and the range of motion of affected joints. It is important to always stretch within a pain-free range of motion.
Exercise Right recommends aiming to exercise 4 to 5 times a week for at least 30 minutes.