Arthritis Awareness Month

Arthritis symptoms: fever, fatigue, joint pain, stiffness, swelling. Causes: too much activity, weather, stress, infection. How to cope: try heat and cold, OTC pain meds, rest, reduce stress, gentle exercise, ask for help, call your doctor

Arthritis is the swelling and tenderness of one or more of your joints.

The main symptoms are joint pain and stiffness. These typically worsen with age.

According to the CDC, by the year 2040, an estimated 78.4 million adults will have arthritis. That's compared to the 54.4 million adults in 2013-2015. Two-thirds of those will be women.

Physical activity can help. Exercise safely with these S.M.A.R.T. tips:

  • Start low, go slow. If you're not active, start with a small amount of exercise. Try 3-5 minutes, 2 times a day. Pay attention to how your body feels.
  • Modify activity based on your symptoms. Try to stay active.
  • Activities should be low impact.
  • Recognize safe ways to be active. Safety is important for starting and maintaining activity.
  • Talk to a health professional or certified exercise specialist. Professionals can answer your questions about how much and what types of activity match your abilities and health goals.

What types of activities should I do?

If you have arthritis, do activities that are easy on your joints. These include walking, biking and swimming. Stay as active as your health allows. Change your activity based on how you feel. Some activity is better than none.

  • Muscle-strengthening exercises should be performed twice a week. These include lifting weights, using resistance bands or bodyweight exercises.
  • Flexibility exercises like stretching and yoga are also important. Doing daily flexibility exercises helps maintain range of motion. This will help keep you doing everyday household tasks, your hobbies and visiting with friends and family.
  • Balance exercises like standing on one foot and tai chi are important for those at risk of falling or who have trouble walking. Do balance exercises 3 days per week if you are at risk of falling.

Looking for more information and resources to be well?

Follow Working for a Healthier Tennessee on Facebook and YouTube.