I have worked with many physicians over the years and have thoroughly enjoyed our conversations. While they come to me for fitness information, our conversations often drift to other health-related topics of which I am less versed.

One such discussion was about exercise and different forms of arthritis. A physician once told me, “You can either be fit with arthritis or unfit with arthritis, but you are going to still have arthritis.” I thought about this and, while this is an oversimplification of how movement and degenerative diseases such as arthritis are linked, it made sense that it was important we find ways to exercise regardless of the obstacle.

For the purpose of this article, I will be discussing osteoarthritis, a degenerative disease caused by the wear and tear of a joint over a period of time. It most commonly occurs in the back, shoulders, knees, and hips and can be extraordinarily painful, as I know intimately. I recently had a total hip replacement that was necessary because of an old injury.

Treatment for osteoarthritis may include a variety of things, such as physical therapy, anti-inflammatory medication, and chiropractic adjustments. Injections into the affected joint with corticosteroids, hyaluronic acid, and the newer platelet-rich plasma (PRP) therapy are also used. In extreme cases such as mine, surgery is used to replace the joint with a prosthetic device to treat pain and restore function. However, many people often forget that regular exercise should also be a part of every arthritis treatment plan.

Exercise helps to stave off health problems associated with being sedentary. In addition, regular exercise improves overall mobility, reduces joint stiffness, increases strength and endurance, and can reduce pain associated with arthritis.

A few tips to keep in mind are to start easy, use variety in your exercise program, lose weight and pay attention to your pain.

Start Easy – At the beginning of any exercise program, always ease into things. Whether you desire to lift weight, walk, bike, or any other type of exercise, begin at a very easy level. Gradually increase your time, weight, distance, speed, etc. Allow your body time to adapt to the program as any exerciser should. In addition, allow extra time for your injured joints to adapt to the new stress of exercise.

Variety – If you are currently not exercising at all, then a simple walking and stretching program is certainly beneficial. If you are currently exercising and/or want to get the most out of your fitness program, try employing a variety of exercises. Strength training, walking, biking, hiking, etc., are all great ways to stay fit. Swimming is another way to keep your body moving with minimal stress to your joints. Each activity has different benefits, and a combination of activity types is best. Try different activities to see what you find the most enjoyable and, most importantly; you find most beneficial in dealing with your arthritis.

Lose Weight – Weight loss has a plethora of health benefits, not the least of which is a reduction of stress on most joints. For example, according to the American College of Sports Medicine, every pound of weight loss results in 4 pounds of reduced impact on the knee. So, if you have a few extra pounds of body weight, try cutting the calories a bit and increasing your activity. You will feel better, have more energy, and likely experience less pain in your arthritic joints.

Monitor Your Pain – As you begin to incorporate exercise or add an additional type of exercise to your routine, pay attention to your pain level. Note whether existing pain worsens or if you experience pain in new places. Allow for the typical soreness that is sometimes associated with beginning an exercise program but differentiate that with sharp excessive pain. In addition, pay attention to how long the pain lasts after ceasing exercise. If you experience significant pain for more than a couple of hours after stopping exercise, dial the length and/or intensity of your exercise back next time.

Osteoarthritis can be a serious degenerative disease, but it does not have to define you. Take control of your arthritis by first discussing exercise with your health care team, including a fitness professional, then find an activity or activities that you find enjoyable. Start slow, then gradually challenge yourself. Monitor your pain level and adjust your exercise program accordingly. You’ll feel better, look better, and will likely experience less pain.

Dave Bellomo is currently accepting new online fitness clients. For more information, message Dave at dave.bellomo@gmail.com or Bellomo Fitness on Facebook.