Manage Arthritis With

Gentle Exercise Plan

DANBURY — “No pain, no gain,” may be a common expression for athletes and sports enthusiasts, but when it comes to arthritis, gentle movement is better.

“Never exercise beyond the point of comfort — listen to your body,” said Robert Morse, exercise physiologist at Main Street Physical Rehabilitation Center, a division of Danbury Hospital.

Arthritic patients need to exercise regularly, but on a plan suitable for them, he said.

Mr Morse was part of a panel of physical and occupational therapists and exercise physiologists who spoke at a recent Medical Town Meeting at Danbury Hospital, “Bodywork for Arthritis: Exercise Your Options.” Mr Morse spoke with Melissa Ferrandino, physical therapist; Laura LeMasurier, occupational therapist; and Paul Morabito, exercise physiologist.

Each of the experts discussed a different aspect of the disease — the types of arthritis, management, joint protection and assistive devices, energy conservation, and land-based and aquatic exercises.

Ms LeMasurier agreed with Mr Morse. “Respect pain,” she said. “Pain is your body’s protective mechanism.”

The group recommends that patients with osteoarthritis, the form of the disease that results from normal wear and tear on joints, help manage it with a plan of exercise. “Arthritis needs to be managed,” said Ms Ferrandino, “just like diabetes or any other disease.” Exercise keeps joints flexible and muscles strong. But first, consult with your doctor.

Paul Morabito suggested a three-part exercise plan that includes range of motion, strengthening, and endurance.

Range of motion exercises, he said, should be done daily to reduce stiffness. They should be done slowly and smoothly.

Strengthening exercises strengthen muscles and help keep connective tissue healthy. They should be done two to three times a week.

Endurance exercises benefit the cardiovascular system, and can include walking, biking, swimming, and cross-country skiing, or using a treadmill. Endurance training should begin with short intervals, at five minutes, and increase as a person becomes stronger. Most beneficial is 20–30 minutes a day, three times a week.

Mr Morabito recommends exercising when a patient is least stiff and in the least amount of pain. “The best time is what’s best for you,” he said. He added: “Doing something is better than doing nothing.” To that end, the panel said that patients might also incorporate small chunks of exercise into their day. For example, three ten-minute sessions equal a half hour of exercise a day.

An aquatic exercise program is always good for arthritic patients, according to Mr Morse. “It can improve one’s quality of life.”