By Dana Jones, M.S.

Osteoarthritis affects one in seven Americans. Generally it affects people as they get older but can occur at any age. Osteoarthritis causes pain, stiffness and sometimes swelling in or around the joints. Though a cure for arthritis is not known, there are many ways to manage it. A regular exercise program can help ease pain, improve movement and reduce fatigue.

Exercise can help. Flexibility exercises, when performed daily, help reduce stiffness by keeping joints moving through a full range of motion. Strengthening exercises maintain or increase muscular strength, helping to keep joints stable. Strengthening exercises should be performed two to three times a week with a day of rest between each session. Cardiovascular exercise improves heart and lung function, decreases risk of certain types of diseases such as diabetes and cancer, and helps you maintain a healthy body weight. Cardiovascular exercises should be increased gradually to the point where it can be performed for at least 30 minutes, three times a week.

Plan exercise sessions wisely. Exercise at times of the day when there is the least joint stiffness or pain. Start sessions slowly and build up gradually. Walking and water exercises are popular with arthritis sufferers. Water exercises, like swimming, water aerobics and water jogging, are appealing because they are non-weight-bearing activities. Non-weight-bearing means the body weight is supported during the activity. Walking is also a favorite activity because it is low-impact and can be done just about anywhere.

For additional information please contact NIFS at 317.274.3432 or visit our Web site at www.nifs.org.