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Fitness > Motivation > Staying Motivated to Exercise
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Staying Motivated to Exercise

How to keep exercising with arthritis, at any stage of your life

By Camille Noe Pagan

You’ve got your exercise routine down – you’re really cooking and seeing progress. Then your life changes: You get a new job, welcome a new grandchild, buy a new house.

Even good transitions in your life can throw a wrench into your exercise routine – or make it hard to get started in the first place. Add in arthritis pain, and it’s even tougher to maintain motivation to exercise: Research shows that life transitions, particularly those relating to illness or injury, can cause people to stop working out temporarily, and in many cases, permanently.

That can be especially true as you grow older. A recent study by Flinders University in Australia found the No. 1 reason older adults stopped exercising was because of physical ailments or painful joints – even though they knew physical activity would ultimately reduce their pain.

If you’re tempted to stop working out, take the advice of Shannon Mihalko, PhD, an associate professor in the health and exercise science department at Wake Forest University in Winston-Salem, N.C., who has designed exercise programs for people with arthritis:

Check your expectations. Before you even lace up your gym shoes, think about what you want to accomplish. “Being realistic is particularly crucial if your circumstances have recently changed,” says Mihalko. If taking care of kids or grandkids is eating into exercise time, then set a small goal you know you can accomplish – walking for 10 to 15 minutes – and gradually bump up the time after a few weeks. Always talk to your doctor or physical therapist first to make sure your plan is right for you.

Shift your point of view. Some transitions – starting a new job and working longer hours, for example – will be temporary. Keep that in mind and do what you can for now. Other transitions – such as being diagnosed with arthritis – mean you have to make permanent changes. “It can actually catapult you to action – it’s all how you look at things,” says Mihalko. “Tell yourself, ‘Now I know what I’m dealing with – I can actually do something about it by increasing my physical activity levels. I do have control over the situation.’”

Get with a group. The truth is, making exercise a priority – even during a busy life transition – is what will keep you working out. Exercising with a group can help. “You’re getting constant positive feedback, both from your instructor and from the group. And it fosters a “we’re in it together” attitude – which helps you focus less on your own problems,” Mihalko explains. The Arthritis Foundation offers group programs in land-based exercise, aquatic exercise and tai chi. Call your local Arthritis Foundation office for more information.

Jacquelyn Hedman
15 Oct 2010, 02:21
I teach Tai Chi for arthritis at local senior centers and at community centers. Through conversation with participants, their big motivator was they knew if they did nothing, the pain would get worse and other problems would magnify, ie. depression. I encourage them to take 15 min to practice Tai Chi in their kitchen or bedroom when first waking up and throughout the day when they have time. Tai chi is relaxing and low impact. So many benefits to it and the benefits have been proven through research. The Arthritis foundation promotes using Dr. Paul Lam's videos because they use modified versions of Tai Chi.
Sherri
09 Oct 2010, 23:59
I am 43, over weight, and have osteoarthritis of the knees. While it affects other joints, it it primarily the most painful in my knees. I find that, especially lately, it has been increasingly painful and it has affected any walking I do. Walking is a big part of my job, and after being on my feet for more than an hour, my knees feel as though they will give out completely. I am getting very discouraged. It seems impossible to lose weight with limited movement. I'm not whining, I'm just open to any suggestion.
William Upper
30 Sep 2010, 08:08
I have arthritis in my knees to the point where I cannot walk. Is there anything I can do besides taking Advil and putting heat on it to help make it better?

Thank you
William Upper
Annie Donwerth Chikamatsu
28 Sep 2010, 19:45
I have been in and out of RA remission for years. During the rough patches, I found walking in the cold water of a pool helped tremendously. It zapped the inflammation and gave me a workout at the same time. (I moved my arms and shoulders as I walked or jumped in the water.) I live in Tokyo so I haven't been able to take advantage of the Arthritis water movement classes that are available at some YMCAs.
Roger
21 Sep 2010, 07:44
I am 80 and have had RA for 4 years; take mtx, folic acid, fish pills, aspirin, Advil, predisone: 2.5-5 mg alternate daily, lipitor 10 mg, Orencia monthly, fiber pill, vitamin, benicar 5 mg, and Niaspan. The aspirin, lipitor & Niaspan are for heart: had 3 stents 10 years ago. The RA is solidly under control: the Advil is taken for knee pain: will have both replaced soon. My problem is with fatigue: how do I get rid of it? I do stretch exercises 15 minutes daily and am active throughout the day: but every action is forced.
Karen
20 Sep 2010, 15:04
It is so reasuring to read all your positive comments. I am 54 and have been diagnosed with fibromyalgia 10 months ago, the worst part is waking in agony in the mornings after feeling like you have had a good sleep. I am still to motivate myself to start pilates (at home) and tai chi classes. I am apprehensive about doing anything different, as even vacuuming half the house has me in pain for up to 4 days. I am just starting regular massages (weekly) and hoping that will help. I know my stomach muscles need to be 'toned' but am unsure what the best way to do this would be. (situps are not an option at this stage). We have just got a small puppy which I am using as a motivational tool to get me out walking, so hoping this will help also. Any other suggestions will be most appreciated. Thank you.
Melba Bantay
19 Sep 2010, 05:36
For almost two months now my right thumb hurts and is a little swollen. I showed it to my doctor to consult if my suspicion of finger arthritis might be correct. She said yes and suggested I take tylenol.

But I want a more permanent treatment and I wonder if anybody has a similar problem and what treatment they are using to ease the pain and the swelling or to stop the arthritis from getting worse.

Aloha,
Melba Bantay
Charlie
15 Sep 2010, 13:25
Hello, I am 62 years of age. With the exception of arthritis I'm in pretty good shape. I work out 6 days a week. I lift heavy & want to continue to lift heavy. The pain if my sholders and elbows are much more severe when I bench over 300 lbs. Also in my hips, knees, and back when I squat over 250 lbs. and in my elbows again when I curl weights in excess of 35 to 40 lbs. As I stated above, I'd rather not reduce the weight I use but would rather increass the weight on my stronger days. Is there anything I can take to relieve my joint/cartledge, (what ever it is I have) pain when I'm in the gym. ? Which pain medicine is best as well. I just started taking Osteo Bi-Flex today. I'm courious to see how this works but is their anything better on the market for my situation ?
Thanks,
Charlie
Christa
14 Sep 2010, 17:42
I'm 48 years old and I have RA most of my life. I also suffer from depression. I'm finding it hard to try to motivate myself to do exercises. I have the Excerise from the Athritis Foundation and Tai Chi too. I mostly either sleep or a couch potatoe. Also I was in a car accident over 3 years ago and I can't stand long on my feet without getting pain. I can do some exercises while sitting. How can I get myself to get off my butt and exercise? Anyone have suggestions I appreciate it.

Lorraine
14 Sep 2010, 11:31
My 92 year old father has arthritis in his spine and is very frail. He wears pain patches during the day and at night take tylenol. We've tried physical therapists at the house, but all they did was to get him to move his feet up and down. Any suggestions on light exercise for someone this age?
terry cohen
06 Sep 2010, 02:58
I am 62 and very active Still working and an FA referee.
My Right knee has started aching badly and I worry I'll make matters worse if I continue to try and ignore it.
Should I slow down or keep moving in pain or take tablets !!??
marilyn
05 Sep 2010, 12:32
Does anyone else have this problem? My husband seems to have roving arthritis - that is both wrists are tender, swollen and painful for a few days, that goes away and within a few days the symptoms are felt in his left elbow for several days, then in his back for another few days. Now this morning his right wrist is so swollen and painful. We don't know what is going on and what to expect next. He also has Addison's Disease, Type 2 Diabetes, an Overactive Thyroid and High Blood Pressure.
Top Bone Doc
02 Sep 2010, 08:26
What a timely article.... We just posted information about a new study about the benefits of exercise for osteoarthritis patients. Check it out at www.topbonedoc.com.
ugwah charles
26 Jun 2010, 11:51
I want to congratulate you for giving us tips on how to deal with Arthrites.Keep it up.My mother does have pains on her legs especially when she sits for long;but if she goes to work,the pain reduces.What is the solution?
ayten
25 Jun 2010, 19:10
i'm new in this.i had very bad pain in my legs and i like exercise i don't know what i have to do or have not to do. i will lesson suggestions.
Joanie
24 Jun 2010, 10:34
I have psoriatic arthritis. I was bed ridden for about 6 months 5 years ago. There were no meds that would help because I had become alergic to all the biologics available at the time.
I just want to say the deep water aerobics has given me my core strength back. I certainly would not have the energy I do have if it were not for the water aerobics. I had started with shallow water aerobics but found it too painful on my joints, thus the deep water style. Good luck to those who try it!
JC
13 Jun 2010, 22:50
I totally understand George's situation because I am in the same boat. I work a 9 hour shift 4 days one week, then an 8-hour friday, the next week it's 4-9 hour days and friday off. I do this so I can schedule appointments on my friday off and not burn up all my leave time. I commute 45-minutes each way to work, needless to say I have an almost 12-hour day every day. I am so wiped out during the week that I don't even have the energy to fix dinner when I get home let alone do any type of workout. Now that it is summer I can get in the pool at home on the weekends, however, that is about the only type of workout I can tolerate with my OA knees, back, neck, shoulders, and fibromyalgia. Anyone have any other suggestions? Mornings wouldn't work since it takes me at least 30 minutes to get out of bed in the morning and I have to leave my house by 645 to be at work by 8am. HELP!!!
Donna
12 Jun 2010, 15:25
It seems crazy but not moving hurts more than moving. I started going to Arthritis Mobility classes at my local YMCA about 3 years ago. Those classes helped so much with my pain and got me out of the house to make new friends with arthritis and other joint problems. The instructor trains regularly with the Arthritis Foundation and we do no movements not approved by them. About 1 year ago, I started weekly one-on-one training with the instructor of my class above. It has improved my pain level tremendously and my outlook on life. Last Mother's Day I did a 3-mile walk for breast cancer awareness. Well, okay 2-1/2 miles for me. I would have never dreamed 3 years ago that would be possible. All of this has helped me lose weight too. I have RA, osteopenia and fibromyalgia. Find someone you trust to help you and get moving. My best to all.
Bob W.
11 Jun 2010, 18:25
I started swimming and exercising regularly 30 years ago at the advise of an orthopedic M.D. Keeping my quadracepts strong helps support my arthritic knees.

I exercise every other day to give my muscles time to repair themselves.

You just have to keep moving with arthritis. Walking in the mall is good as well if you don't have a YMCA or health club near by.
pat. ashton
11 Jun 2010, 16:16
I;AM 63 YRS. OLD AND I FEEL LIKE I'AM 80. I TRY WALKING ABOUT A 1/25 OF A MILE EVERY DAY. IF BAD WEATHER I WALK ON MY TREADMELL. I HAVE RA. OSTEOARTHIS, BONE DISEAS AND TEARS IN BOTH MY SHOULDERS. I TAKE ORENCIA ONCE A MONTH. BUT LATELY MY JOINTS ARE REAL TENDER. I HAVE TRIED ALL THE OTHER ORAL MED. BUT HAD A BAD REACTION TO THEM. I'AM SO TIRED ALL THE TIME. I LIVE WAY OUT IN THE COUNTRY SO I DON'T HAVE A CLOSE GYM TO GO TO. SO I DON'T KNOW ANY MUSLE STREANTHING EXERICE. SICE I HAVE THE TEARS IN MY SHOULDERS. I DON'T HAVE INS. SO I CAN'T HAVE THEM REPAIRED. SO ANY SUGETION ON MUSLE STREANGING EXERCISE. THANKS. PAT.
robin
11 Jun 2010, 12:24
I can understand where you are coming from, I work on my feet all night & I have arthritis in my hip ,back, neck& knee I just push myself into doing the exercise because if I don't I know I won't be able to move later
Krista
10 Jun 2010, 10:18
I have had chronic Systemic JRA for 36 years now. I am 38 years old now. I also have Rheumatoid, & Osteoarthritis, Osteoporosis etc. I have had both knees, both my hips, my left elbow replaced. I have had revisions surgeries on all of them and stress fractures on all of them and surgeries for the stress fractures. I have had 15 surgeries-10 orthopedic. I walk w/my walker in my apartment 20-25 minutes daily taking one day off a week. However, this has only been going on for about maybe a year and a half now. My right femur has broken 3x and the last time that happened the recovery was long and there was no definite answer I would walk again at all. So, I am happy I can walk at al. At one point, I was walking 2min every so often and then I would have to stop and then 6mos later try again. I kept following my gut and eventually worked up minute by minute to now 25 minutes. I have had JRA all through my growth years and am on many immune suppressive meds and always have been on many serious meds. I go to the best doctors. Its been a very involved disease and many complications from medicines etc. I am a strong-willed, have a terrific family, husband and best friend. Do what's right for you...just keep at it.
Nancy
10 Jun 2010, 10:10
After being diagnosed with arthritis of the knee, my physical therapist told me to stop my daily walks and to sit rather than stand while doing household chores. He also gave me quad exercises which are helping a lot.

Please tell me what to replace walking with for weight-bearing exercise.

Thank-you
Ralph Pearce
10 Jun 2010, 09:54
My wife says that while boot camps, even at the mid-life level, hurt her joints, She alternates water aerobics every other day, which she says soothes her body while still providing a workout.
I used to have a rigorous routine, and following an injury and arthritis diagnosis, turned to Pilates and Tai Chi just to remain active. Now that I DO go to the gym again, I try to ride my bicycle to and from, and I don't go therer with grand expectations. Rather, I feel like getting there is half the battle, and once there, I do what I can. I try to maintain a steady pace, so that its always somewhat aerobic - don't sit long between sets or talk too much. I try to 'stay after it' and just vary my routine more so than in the past. Core exercises and balance are important considerations as I get older. 'Feed' off the other participants, watching them for good technique and new methods. An end of routine shower feels good, along with a comfortable bike ride home.
Manuel Perez
10 Jun 2010, 09:50
In my case,Iam M.D. and I suffered Arthtritis many years ago,the better results its walk during 30 minutes at day, and excercises during 15 minutes every day, no drugs, only excercises and I am very well.Greetings from Mexico City
Gloria Creel
10 Jun 2010, 09:21
As an RA patient, I know the importance of exercising. Some may want to use my plan...IT WORKS. Since I am retired, I have taken on walking as a JOB. I have always had a good work ethic and felt the JOB part would keep me at it. I walk 50 miles a month and use a running log. If I choose to take a day off, I know I must make up that time later. I walk outside most days, but if the weather is bad, I walk in my church fellowship hall. I have used this plan for more than a year and feel great at 68.
The Editors
19 Apr 2010, 08:44
Alice,

Thanks for your comments and questions. Talking to a physician, physical therapist and/or a personal trainer who has experience with people who have arthritis is always advisable when starting a new exercise routine.

They can provide safe workouts and modifications to fitness moves if needed, and help keep you motivated.

You also can find many strength-building moves that go beyond just abs and back in our Fitness section under Exercise Videos and Photos:

http://www.arthritistoday.org/fitness/exercise-videos-and-photos/index.php

(cut and paste the link above into your Web browser window)

An upcoming issue of Arthritis Today magazine also will include resistance moves from the Arthritis Foundation's Exercise Program, a fitness course proven to increase flexibility and mobility.

Thanks,
The Editors
Arthritis Today
Alice Sunderland
18 Apr 2010, 13:38
I am recovering from rheumatoid arthritis and looking for an all-round muscle strengthening fitness programme. This site only mentions abs and spinal strength. Where can I go for further advice?
tERRI
06 Apr 2010, 20:53
I completly understand I feel the same way at the end of a work day. One sugesstion is do 15 minutes in morning before work, I have RA,OA aand fibromalgia.and make yourself a priority, chores can wait,not dinner per say, but others. Do 15 minutes while watching TV. Problem conquered.
George
17 Jan 2010, 15:58
I am still working a full time job. I am so tired by the end of the work day I don't feel like I have the energy to exercise!! Not to mention things I have to do when I get home, i.e. cook/eat dinner, do laundry just everyday living items. Most people around me understand my limitations but not from my view point. Not sure what to do.

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