Document Actions
Exercise Can Help With Osteoarthritis
STILLWATER, Okla. – It is no secret that exercise is beneficial, but many people still find a lot of reasons not to do it. People who suffer from osteoarthritis may feel this gives them all the reason they need not to exercise.
It is the body’s natural tendency to slow down when a person is injured or sick, said Youmasu Siewe, Oklahoma State University Cooperative Extension Service health education and family development specialist.
“When we don’t feel well, it’s not uncommon to stop our normal activities in favor of rest,” Siewe said. “In most cases, that’s the wisest choice. However, in the case of osteoarthritis, too much sitting around can have detrimental effects.”
When muscles and bones are not being used, they begin to atrophy, or waste away. Many people who suffer from osteoarthritis cut back drastically on the amount of exercise they get. In the long run, this only speeds up the progression of the disease.
“Not only are they losing cartilage, but muscle strength, tone, and flexibility, along with thinning bones and decreasing joint range of motion,” he said. “This is where exercise is essential.”
There are so many benefits to exercise, including reducing stress, losing weight, improving balance and increasing resistance to diseases. An interesting benefit in the case of osteoarthritis is that exercise actually feeds cartilage.
Siewe said exercise encourages the flow of synovial fluid into and out of the cartilage.
“Synovial fluid lubricates and nourishes cartilage,” he said. “The very presence of this fluid is believed to slow the progression of osteoarthritis.”
Swimming, weight training and walking are good choices for an exercise program. A study conducted at Tufts University showed that even 90-year-olds benefit from weight lifting.
Researchers studied 100 nursing home patients over the age of 80. All of the participants had some type of chronic illness and most suffered from arthritis. Before the study began, many of them needed walkers to get around.
“The researchers developed a weight-training routine that focused on strengthening leg muscles,” Siewe said. “At the end of the study, most participants had regained enough strength to walk without assistance.”
Women have additional benefits from exercise. Weight training also can increase bone mass, which decreases the risk of osteoporosis.
Another Tufts University study found that women who lifted weights increased their bone mass by one percent. While that may not sound like much, the study also showed that women who did not lift weights lost two-and-a-half percent of their bone density during the same time frame.
Siewe said anyone who begins a new exercise program should consult a physician or physical therapist first.
“Keep in mind that weight training is not a quick fix for arthritis,” he said. “If it isn’t done properly, weight lifting can do more harm than good. Start out slowly and be patient. It could take 12 to 15 weeks before you notice a difference. But it will be worth it in the long run.”
###
Oklahoma State University, U.S. Department of Agriculture, State and Local Governments Cooperating: The Oklahoma Cooperative Extension Service offers its programs to all eligible persons regardless of race, color, national origin, religion, sex, age, disability, or status as a veteran, and is an equal opportunity employer.
