Even if you have arthritis, it’s entirely possible to make the leap from couch potato to avid exerciser – and well worth the effort.

A 2008 study from the University of North Carolina at Chapel Hill evaluated the Arthritis Foundation Exercise Program and found that sedentary individuals with arthritis (both rheumatoid arthritis and osteoarthritis) who exercised twice a week for an hour experienced significant declines in pain and fatigue and improved their ability to manage their arthritis. In addition, a 2006 study in the Canadian Medical Association Journal concluded that exercise markedly lowered the risk of a number of health problems, including heart disease, cancer, obesity, diabetes, depression and osteoporosis.

Don’t let inexperience, inertia or arthritis hold you back. “Contrary to popular belief, there is never an age, skill level or stage of arthritis so bad that you can't do something constructive for your mobility,” says Vonda Wright, MD, assistant professor of orthopaedic surgery at the University of Pittsburgh Center for Sports Medicine and author of Fitness After 40 (AMACOM, 2009).

Doreen M. Stiskal, PhD, chair of the department of physical therapy at Seton Hall University in New Jersey, agrees. “Most people with arthritis don’t exercise because they’re in pain – not realizing that exercise is a powerful and effective pain reliever. It eases inflammation, improves energy and promotes the flow of feel-good, pain-relieving chemicals like endorphins.”

So what are you waiting for? Here’s your comprehensive guide on how to start – and stick with – an exercise program:

Get Ready…

Before you lace up your sneakers, follow these steps to make sure you safely jump-start your new routine.

Check in with your doctor. Let your rheumatologist and general practitioner know that you’re going to start exercising. She may advise against specific activities because of your medical history, says Cedric Bryant, PhD, chief science officer of the American Council on Exercise in San Diego.

“Ask your doctor for specific suggestions, including how long and hard you should exercise,” says Bryant. “If she’s unable to do so, seek the help of a physical therapist or certified professional trainer who has extensive experience working with people with arthritis.”

Set Modest Goals to Start. “It’s great to have big dreams, like losing 100 pounds, but it’s more important to set small, attainable goals. Otherwise, you may get discouraged,” says Rick Van Haveren, PhD, a sports psychologist in Atlanta. Aim to touch your toes, have the energy to run after your grandkids or walk for 15 minutes a day this week instead of 10.

Know What to Wear. Perhaps the most important thing you’ll need is a supportive but comfortable pair of shoes – and good fit is paramount. Visit a running or walking store to get properly fitted. A good walking or running shoes will serve your needs for most aerobic and strength-training workouts. It’s OK to walk in a running shoe, but best not to run in walking shoes. When shoe shopping, wear the socks you plan to wear during workouts and try the shoes for at least 10 minutes in the store.

Loose-fitting clothing such as t-shirts, cotton shorts, sweatpants and sweatshirts are fine to start out. But if you think you’ll be sweating or working on gym equipment, form-fitting, perspiration-wicking attire will keep you dry and is less likely to get caught on the equipment’s moving parts.

If you plan to get your workout rolling on a bike, go to a bicycle shop and get help selecting a bike that fits you and your riding style. A helmet, gel-padded gloves and a comfy seat also will deter injury.

Get Set …

Now that you’re ready to get going, set a plan you can stick with. Here are some strategies that will help bring out your inner exercise enthusiast.

Get an exercise buddy. “Ask a friend or significant other to join you. Exercise feels less like exercise when it’s a social event,” says Bryant. You're also more likely to stick with your commitment – to exercise and to your partner.

Reward yourself. Research shows that when people are rewarded for "good behavior" – including exercise – they feel better about it and are more likely to repeat it. “Instead of rewarding yourself with food, do something that builds on your new healthy habits. For example, book a massage or a pedicure, [or go] window shopping at the mall with a friend,” says Stiskal.

Commit to the cause. Make physical activity a non-negotiable part of your day. “Schedule it in your calendar as you would a doctor’s appointment, and do everything you can to stick to your plan,” says Van Haveren. “It’s all too easy to fall off the fitness wagon when you start skipping workouts. I recommend trying to exercise for at least 10 minutes, even on bad days.

Pick the right time. “You’ll enjoy your workout more if you don’t do it when your symptoms are at their worst,” says Bryant. “For example, if you’re most stiff when you wake up, then exercise after work. Or if you’re exhausted at the end of the day, work out in the morning.”

Go!

Certain forms of exercise are particularly effective for individuals with arthritis. Here are five you may want to consider.

Walking. There’s a reason it’s America’s favorite workout: “It’s safe for almost everyone, even those with severe arthritis. The only equipment it requires is a pair of comfortable, supportive shoes; and it involves zero training," says Dr. Wright.

To get the most from your walking workout, consider the Arthritis Foundation's Walk With Ease program. It helps you develop a walking plan suited for your needs, helps you stay motivated and teaches you to exercise safely. You can do it in a group with a trained instructor, or on your own with guidance from a book that provides instructions, checklists, progress charts and other helpful information. Because it’s an evidence-based program, it’s safe and effective for people with arthritis.

Water workouts. “Swimming or water aerobics are especially great for people who are heavier or who have advanced arthritis,” says C. Thomas Vangsness Jr., MD, chief of sports medicine at the Los Angeles County University & Southern California Medical Center. “If you can find a heated pool, all the better – warm water almost instantly relieves painful joints.”

In the Arthritis Foundation’s Aquatic program, a trained instructor will help you gain strength and flexibility without excess strain on joints and muscles. And you’ll make friends who can help keep you motivated and having fun.

Stationary or recumbent cycling. “Both recumbent and stationary bikes allow you to get your heart rate up, but they put very little pressure on the hip and knee joints,” says Dr. Vangsness. A recumbent bike is a safer choice if your balance is iffy or if you’re overweight, new to exercise or exercising post knee surgery. An upright bike allows you to spin faster and is best reserved for an injury-free, experienced exerciser.

Yoga and tai chi. “Tai chi and yoga improve flexibility and balance – two areas which individuals with arthritis often struggle with – and both are gentle on joints, too,” says Stiskal. Check your local community and fitness centers for yoga and tai chi classes, or look into the Arthritis Foundation’s Tai Chi Program, based on Sun style Tai Chi. Trained instructors lead group classes, or you can exercise on you own time with guidance from a Tai Chi DVD available from the Foundation. 

Resistance training. Resistance training is an absolute must for people with arthritis, says Stiskal. Contrary to popular belief, weights are an excellent choice: “The key to using them safely is to have proper form and to lift the correct amount of weight for your strength level. If you’re not sure, ask a physical therapist or personal trainer to teach you,” she advises. Rubber resistance bands and strengthening equipment at the gym are good ways to build lean muscle mass. “Strong muscles absorb the shock that would otherwise affect your joints. It’s like the difference between walking barefoot on a cold floor and wearing warm, padded slippers,” says Stiskal.

Stick With It.

After a couple of months, your motivation may start to flag, your joints might be extra achy or your schedule might get out of hand. But don’t let excuses break your momentum – here's information to help you stick to your plan.

“My joints hurt.” Numerous studies show that exercise eases arthritis symptoms, including stiffness and pain. “Exercising releases pain-relieving chemicals, lubricates joints and strengthens muscles that cushion the joints,” says Dr. Vangsness. “There’s truth to the saying 'Use it or lose it.' If you remain inactive, your condition will get worse.”

“I’m too busy.” That’s code for, “My health and well-being is not a priority to me,” says Dr. Wright. “If you think you’re busy now, just wait until you’re dealing with a worsening chronic illness. Carving out 30 minutes a day is a worthwhile investment.” Keep in mind that it’s OK to work out in 10 minute increments throughout the day rather than all at once. “Research shows that you’ll get the same benefits,” says Stiskal.

“It’s boring.” If it starts to feel like a chore, switch things up. Variety is key to sticking with any exercise program, no matter how much you initially enjoyed your chosen activity. “Even the most fun form of exercise gets boring if it’s the only thing you do,” explains Nathan Wei, MD, director of the Arthritis Treatment Center in Fredrick, Md. “Plus, doing the same thing over and over increases your odds of a repetitive stress injury, and makes it more likely that you’ll plateau if you’re in the process of losing weight. Alternating workouts, on the other hand, continually challenges your body and your mind.”