Exercise

Daily exercise can reduce joint pain and stiffness, and increase your flexibility, muscle strength, and endurance. It also helps with weight loss, contributes to an improved sense of well-being, helps relieve depression, and improves energy. Exercise also prevents muscles from losing strength, gets your circulation going, and may help stimulate your body's repair processes. The key is to exercise properly and in moderation, and to allow your body time to rest between workouts. Rest is critical to restore and repair joints and reduce inflammation.

Always talk to your doctor before starting any exercise program.

Some of the kinds of exercises:

• A full range of motion exercises to help maintain normal joint movement, increase flexibility, and relieve stiffness. Do these every day.

• Strengthening exercises to maintain or increase muscle strength. Strong muscles help support and protect joints affected by arthritis. Do these at least every other day.

• Endurance exercises to improve cardiovascular fitness, help control weight, and improve overall well-being. Do these for 20 to 30 minutes three times a week. Swimming or water aerobics in a heated pool give you the benefits of exercise, and working out in water relieves the weight on sore joints.

• Taking walks. You don't have to go to a gym or work up a sweat to get exercise that's good for your joints. Walking is a great exercise and just about anyone can do it. Research shows those who take brief daily walks have less morning stiffness and pain than those who do not exercise.

• Biking. Short bike rides give you a good workout while taking the weight off your joints. You could also buy a stationary exercise bike to use at home.

• Lifting weights. Try exercising with small weights to increase upper-body strength. Remember: The more you weigh, the greater the stress on your joints, especially your hips, knees, and ankles. If you are overweight, losing even five to ten kilos can help reduce your pain.

Support your body

• Most of the pain of osteoarthritis comes from your weight on the joints. You can relieve some of that weight by losing weight, and by getting some support. Splints and braces support sore joints. Be sure to get instructions; improper use can make your condition worse.

• Try canes, crutches, or a walker. They can help you balance, prevent you from falling as well as take weight off sore joints.

• Check your feet. Sometimes a simple over-the-counter insert can help ease foot, knee and back pain, and improve your balance. Ask your doctor about specially made prescription shoe inserts.

• Install grab bars in the shower and by the toilet.

• Raise the height of the toilet seat.

• Replace doorknobs with lever handles.

• Buy an electric can opener.

• Move essential tools and items to lower shelves.

• Get step stools to reach items on top shelves more easily.

• Buy large-handled, lightweight household items and utensils with soft plastic grips made especially for easy grasping.

• Use extra-thick pens or put foam tubes over pens and pencils.

• Buy a jar opener.

• Use long-handled 'reachers' with tongs for grasping.

• Use plastic dishes, cups, and glasses, which are lighter to carry than china and glass.

• Use a button aid to help you dress.

To sum up:

Get a move on. People who have arthritis need to keep moving    too much inactivity may cause muscles and joints to become stiff. But they also need to know when to rest and how to relax. Fatigue makes pain worse, and adds to feelings of depression. Learn to listen to signals from your body. Avoid over-exertion. Learn your limits and don't push yourself beyond them. Pace yourself.

Move around. Try not to stay in one position for too long. Set an alarm to remind you to take work breaks and stretch. Plan rest breaks when driving long distances. Change tasks or activities often, so you don't stress one set of joints for too long. Get good sleep. Pain can make you very tired and keep you from sleeping. Arrange your bedroom for comfortable sleeping. A good mattress and extra pillows can help. Make sure your bedroom is dark and quiet. Talk to your doctor if you are having trouble sleeping.

Eat well and wisely. People with arthritis or other conditions that make it hard to get around may lose weight or eat poorly because it's difficult to shop or cook.

Plan a well-balanced diet, and look into kitchen tools that make cooking easier. If you are overweight, ask your doctor about a good weight loss diet.

Avoid alcohol as it disturbs sleep, may contribute to depression, and could interfere with other medications you may be taking. Stay entertained and active. Don't give up old friends and activities because of your condition. Stay connected. Ask for help. Friends, family, and others with the same disease can help by providing emotional and physical assistance.

Watch your weight. Extra weight means extra stress to the joints, especially the knees and hips. That's the one thing you don't want. Lighten your load as much as you can and you will find that your discomfort from arthritis does too.

Watch your pain relievers. Ibuprofen, naproxen, aspirin, and other Non-Steroidal Anti-Inflammatory Drugs (NSAIDS) can help control pain and inflammation. But if NSAIDS are taken for long periods of time they can cause irritations in the stomach and this could lead to blood pressure.

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