S.M.A.R.T. Tips for Exercising with Arthritis

Over 22% of Americans have some form of arthritis. At Goldsmith Podiatry, we know physical activity can improve joint function and decrease pain. It can also boost your mood, help manage weight and prevent many chronic conditions such as diabetes and heart disease. In recognition of Arthritis Awareness Month, we’d like to share these S.M.A.R.T. suggestions from the Centers for Disease Control with our Manhattan patients for incorporating more movement into your life.

Start low and go slow—Low-impact activities are friendly and kind to your joints. It’s important to begin with a limited amount of exercise, especially if you’ve been sedentary for a while, and gradually increase your activity. Even 3-5 minutes twice a day will create a good foundation you can build on. Remember for patients with arthritis, it can take longer for your body to adjust to increased activity levels. Take your time and stay at one level until you feel your body can easily complete the exercise for the time you’ve chosen.

Modify activity when arthritis symptoms increase and try to stay active—if you suffer with arthritis, you know there are good and bad days. If you have a day when you are more fatigued or experiencing extra pain, try not to skip your workout entirely, but dial it back a bit by substituting less strenuous activities or doing a fewer number of repetitions.

Activities should be “joint friendly”—swimming, biking, and walking are all good examples of activities that are easy on your joints. Avoid high impact exercises involving jumping, running or other actions that put extra pounding or twisting pressure on joints.

Recognize safe places and ways to be active—choose venues that are well-maintained, level, well-lit and away from traffic if you’re looking for a good place to walk or cycle. If you’re unsure how to safely do certain exercises, consult a fitness expert, or consider taking a class.

Talk to a health professional—it’s always wise to discuss new exercise programs with your physician. If you are experiencing joint pain or stiffness in your toes, feet or ankles, contact our Upper West Side office by calling 212-877-1002 for an appointment with one of our podiatrists, Dr. Howard Goldsmith, Dr. Rosanna Troia and Dr. Kristina Ruff. The foot doctor will help you manage foot pain to enable you to exercise comfortably.