One of the most common health conditions and leading cause of disability in the United States is Arthritis. Arthritis is a general term for conditions that affect the joints, tissues around the joint, and other connective tissues throughout the body. Over 50 million adults are living with Arthritis however, it is not only an adult age condition. Arthritis can occur in children and adolescents as well.
Arthritis can be a very debilitating health condition that creates limitations such as: difficulties with moving and performing daily tasks, as well as social and work limitations. Arthritis and related activity limitations can affect anyone, but some groups are more affected than others. Recent research found that arthritis prevalence increased with age, body mass index, physical inactivity, and worsening physical and mental health. It’s important to note that arthritis prevalence was highest among adults who were unable to work, disabled, or had fair or poor self-rated health.
General Arthritis Facts:
- There are more than 100 types of arthritis.
- Specific symptoms vary depending on the type of arthritis, but typically include joint pain, swelling, warmth and stiffness.
- Osteoarthritis is the most common form of arthritis. It occurs most frequently in the hands, hips, and knees.
- Unfortunately, there is no one cause for many forms of arthritis.
- Certain risk factors make it more likely that you will develop arthritis.
Treatment options for arthritis are typically to help management the disease, not necessarily cure it. Treatments has evolved over the years however one of the biggest recommendations today is to keep moving by being physically active. We are sharing this because research shows that nearly 1/3 of adults living with arthritis are not physically active. In fact, a recent CDC report showed that 1 in 6 adults living with arthritis participated in an arthritis self-management educational program and only 7 out of 10 adults living with arthritis did physical activity that was not work related. We need to get this number to 10/10 adults especially since we know the value physical activity can bring to someone living with arthritis.
Joint-friendly physical activity for people living with arthritis:
- Can help to ease arthritis pain and morning stiffness
- Can improve joint flexibility
- May reduce likelihood of disability
- Could improve overall mood
These muscle strengthening activities are usually suitable for adults with arthritis however, before you being any form of physical activity, it’s important you speak to your health care provider:
- Lifting dumbbells, cans of food, or water bottles.
- Using resistance bands.
- Doing pushups or lunges.
Physical activity programs that include aerobic, muscle strengthening, and balance exercises are the most beneficial for adults with arthritis. However, any physical activity is better than none. Walking was the most common reported activity (71%), followed by gardening (13%), and weightlifting (7%).
Walking is a great option for exercise as it is a low-cost way to strengthen muscles and improve circulation and joint movement. Gardening can help reduce stress and fatigue and help improve your mental health and quality of life. Muscle strengthening and weightlifting can reduce arthritis pain, prevent muscle loss, and improve overall fitness. Health care providers can counsel patients on walking and other physical activities and can refer them to low-cost, evidence-based physical activity programs.
The Center for Disease Control (CDC) Arthritis Program recognizes evidenced-based self-management and physical activity programs that help adults with arthritis overcome common barriers to physical activity, including cost, lack of instructions on preventing injury, and fear of arthritis worsening. Some programs include aquatic program, a walking program, and remote/virtual programs. For the full list and complete description of these programs, please visit the Osteoarthritis Action Alliance (OAAA) or more specifically: Lifestyle Management Programs for Arthritis.
Talk to your doctor about helping you find programs that ease you into physical activity and help you learn how to manage arthritis and other chronic diseases so you can live better with arthritis. Until next time, stay safe, healthy and well.
