Receiving a diagnosis of osteoarthritis (OA) can feel discouraging, but there’s good news. Research consistently shows that exercise for osteoarthritis is one of the most effective ways to manage symptoms. Regular physical activity can help reduce stiffness, increase mobility, and improve overall quality of life. With arthritis and musculoskeletal conditions making up 13% of the total disease burden in Australia, effective management strategies are essential to maintaining quality of life.
What is Osteoarthritis?
OA is a degenerative joint condition that affects millions of people worldwide, particularly adults over the age of 50. In Australia, around 1 in 5 adults over 45 are affected by OA. The condition occurs when the cartilage that cushions your joints starts to wear down, leading to pain, swelling, and stiffness. OA can affect various joints, but it is especially common in weight-bearing areas like the knees and hips. Knee osteoarthritis and hip osteoarthritis are among the most frequent types, but the good news is that regular, moderate intensity exercise can significantly reduce symptoms.
The Power of Movement: Why Exercise Helps
Research shows that regular physical activity is highly effective for managing OA symptoms. A Cochrane review, based on data from 44 trials with 3,913 participants, found that exercise improved physical function by an average of 10 points on a 0-100 scale for individuals with knee osteoarthritis.
Exercise works by strengthening the muscles around the joints, which helps take the pressure off affected areas like the knees and hips. Improved muscle strength provides stability and reduces discomfort. Aerobic exercise, particularly low-impact activities like walking and swimming, is a great way to get started, while strengthening exercises target specific muscles to support joint function.
Common Misconceptions About Exercise and OA
When living with osteoarthritis, it’s natural to feel hesitant about exercising. Many people believe that moving more could worsen their osteoarthritis pain, but this is a myth. In reality, avoiding movement can make things worse. Resting too much leads to weaker muscles and stiffer joints, which can increase discomfort. Another common misconception is, “I’m too old to start exercising,” but age is never a barrier. In fact, regular exercise can improve range of motion and muscle strength, no matter your age.
The Right Exercises for Osteoarthritis
Choosing the right type of exercise is essential for managing OA. Some of the most effective activities include:
Walking
A simple, low-impact aerobic exercise that improves circulation and joint flexibility. Walking for just 30 minutes a day, 5 days a week, can significantly reduce knee pain and stiffness.
Swimming or Water Aerobics
Water supports your body weight, reducing strain on your joints. It’s a fantastic way to stay active without aggravating joint pain.
Cycling
Another great low-impact exercise that strengthens the muscles around the knees and hips while improving cardiovascular health.
Strength Training
Strengthening exercises, particularly those focused on building muscle strength around the joints, are crucial. Supervision by an exercise physiologist can ensure proper form. Exercises like straight leg raises are often recommended to build strength around the knees.
Flexibility Exercises
Gentle stretching or activities like yoga and tai chi improve flexibility, helping to maintain a good range of motion and reduce stiffness.
Additional Benefits of Exercise for OA
Aside from reducing osteoarthritis pain, regular physical activity provides numerous other health benefits:
Weight Management
Exercise helps maintain a healthy weight, reducing pressure on weight-bearing joints like the knees and hips. Losing even a small amount of weight can decrease joint pain significantly.
Cardiovascular Health
Aerobic exercise strengthens the heart and improves circulation, boosting overall stamina.
Improved Sleep
Physical activity helps promote better sleep, which can be disrupted by joint pain.
Mental Health Boost
Regular exercise releases endorphins, which help improve mood and reduce anxiety, depression, and stress associated with chronic pain.
How to Stay Motivated with an OA-Friendly Routine
Staying motivated can be challenging, but there are strategies to help keep you on track:
Set Realistic Goals
Start small and build up gradually. Whether it’s a short walk or adding in new strengthening exercises, celebrate your progress.
Track Your Progress
Keep a journal or use a fitness tracker to monitor how you’re feeling and what improvements you notice. Tracking can make you more aware of the positive effects of physical activity.
Partner Up
Exercising with a friend or joining a group can make activities more enjoyable. Sharing your routine with someone else helps you stay accountable.
Seek Professional Support
Having regular sessions with a physical therapist can ensure that you’re staying on track and using proper form, which is crucial to avoid injury.
The Role of Professionals in Managing Osteoarthritis
Working with a physical therapist or exercise physiologist is one of the best ways to ensure you’re getting the most out of your exercise program. They can assess your individual needs and develop a personalised plan that suits your abilities, while also monitoring your progress. A professional can also help you safely incorporate moderate exercise and range of motion exercises into your routine, ensuring you build strength and flexibility without overexerting your joints.
Supervised strength training is particularly important, especially if you have knee osteoarthritis or hip osteoarthritis. Incorrect form during exercises can lead to strain or injury, so having a professional guide your movements is essential for safety and effectiveness.
Highlighting NDIS Support
For those eligible for the National Disability Insurance Scheme (NDIS), there are specific programs designed to support people with OA. NDIS can fund exercise programs that help individuals manage their condition through personalised, professional support. EP360 works closely with NDIS participants to create tailored exercise plans that improve strength, flexibility, and overall quality of life.
Incorporating Mental Health and OA
Living with chronic pain can take a toll on your mental health. Many people with osteoarthritis experience increased levels of stress, anxiety, and depression. However, regular physical activity is known to boost mood by releasing endorphins, the body’s natural “feel-good” chemicals. Additionally, activities like yoga or tai chi offer mind-body benefits by combining moderate exercise with mindfulness, helping to alleviate both physical and mental tension. Working alongside professionals ensures that you address not only your physical health but also your emotional wellbeing.
FAQs About Exercising with Osteoarthritis
How often should I exercise with OA?
Aim for at least 3-5 days of aerobic exercise each week, with a focus on low-impact activities. Strength training 2-3 times a week is recommended, under professional supervision.
What if I feel pain during exercise?
Some discomfort is normal, but sharp or intense pain isn’t. If you feel a sudden increase in osteoarthritis pain, it’s important to stop and consult a physical therapist.
Can I start exercising if I’ve never done it before?
Absolutely! Even if you’ve been inactive, starting with gentle, low-impact activities like walking or swimming can ease you into an exercise program.
Is it safe to exercise if I’m overweight?
Yes! Exercise is especially beneficial if you’re carrying extra weight, as it helps reduce pressure on your joints. Focus on low-impact activities and gradually build up your routine.