Active Living with Osteoarthritis

Active Living with Osteoarthritis

If you aren’t active now, check with your doctor/physiotherapist before you start a new fitness program, so you know what’s OK for you to do.

GO FOR A SPIN
Cycling — in a group or alone, outside or on a stationary bike — builds stamina and balance with less impact on your knees, hips, and other joints than if you walk or jog.

STRIKE A POSE
Yoga is a gentle way to improve your posture, balance, and coordination. It helps you move better and relax, too.

MAKE A SPLASH
Swimming, walking through a pool, and other water-based exercises are ideal for relieving the pain and stiffness of osteoarthritis. The water provides resistance that boosts your strength and range of motion. It also supports your body’s weight, reducing stress on your joints.

DO SHORT BURSTS OF ACTIVITY
Physical activity in small amounts really adds up. You might find it easier to add 10 minutes of vacuuming or gardening into a busy day than an hour of exercise. No matter what activity you do, focus on your posture. Stand up straight and let your larger joints (like your knees and hips) handle as much of the work as possible.

SET A GOAL
bike ride, or another organized event. When you register for one, you’ll ramp up your commitment to training. Want extra motivation? Join events that support causes you believe in. Give yourself enough time to prepare, though. Keep the date of the big day in mind so you can set specific, realistic training goals.

TAKE A HIKE
It’s a great way to explore the outdoors, whether you’re at home or on vacation. Vary the trails you use, from short and strenuous to long and gentle. You’ll have fun while you help the physical symptoms of your arthritis. And you’ll sleep better and feel refreshed after time in the great outdoors.

Quick walking alternating high knee march (hands on hips)


Stand up straight with your hands on your hips.
When ready, bring one knee up as high as you can in front of you, maintaining your balance.
Keep your torso upright and avoid twisting.
Lower your leg down, taking a forward step.
Repeat leading with your other leg.
Continue to travel quickly in a forward direction.

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