Let's Move Together FAQ
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Ways to Move
Let’s Move Together is about the overall good health and empowerment gained through every day movement and overcoming the obstacles of arthritis by taking the first step toward a lifetime of physical activity.
Movement is an important stepping stone in gaining the confidence and ability to live a full and satisfying life, despite the challenges presented by arthritis. Below you will find great ways to get moving and additional resources on the benefits of moving from Arthritis Today Magazine and the Arthritis Foundation’s Public Health team.
The Benefits of Stationary Cycling
Be a pedal pusher and strengthen your heart, hips and knees.
Bob Fietsam is a convert. He used to be a runner, but for the past 15 years, 77-year-old Feitsam of Belleville, Ill., has been waking up early to ride his stationary bike before going to his accounting job. He has kept fit without pounding his joints like he did when his exercise of choice was running.
“I’ve lost 30 pounds, I don’t feel pain in my knees anymore and I am able to play golf again, which I couldn’t do when I was running,” he says.
Feitsam, who has logged more than 100,000 miles, the equivalent of four times around the world, says his routine works well for him. He points out he can use the indoor bike year-round in his snowy Illinois hometown, he doesn’t have to dodge cars on the street and he can listen to the radio or watch TV during his rides. And Fietsam credits the cardiovascular benefits of cycling for giving him the stamina to continue working well into his 70s.
There’s no question that indoor cycling is an excellent way to get a cardiovascular workout without stressing weight-bearing joints, says Matthew Goodemote, head physical therapist at Community Physical Therapy & Wellness in Gloversville, N.Y. It’s also a good option for people with balance problems, he adds, because there is no need to lean the bike to turn. “People with osteoarthritis (OA) or rheumatoid arthritis (RA) who become inactive because of pain often develop balance problems, so they are less likely to injure themselves on a stationary bike,” he says.
Want to start a routine? Go for it, but start slowly, perhaps with a five-minute session at a comfortable pace three times per day, says Goodemote. “Once people can ride with no pain for five minutes three times a day, I bump them up to seven minutes, then to 10, 15 or 20 three times per day, getting them to 30, 45 or 60 minutes of exercise per day. Initially, adding five minutes seems like a big jump, but once tolerance builds, larger gains are made in shorter time frames. Down the road, people can more easily add 15-minute increments to their rides.
Walking
Six Reasons to Stick with Walking
Your muscles will thank you. Not using your muscles can result in a slight loss of function every day — and that’s particularly bad for someone with arthritis…more
Five Strategies for Walking Success
Whether you’re looking to get started or trying to stick to a walking routine, we’ve got 5 surefire strategies for success…more.jpg)
Arthritis Today's 12-Week Walking Plan
Walking is one of the best forms of exercise for your health. It’s simple, free and helps keep your weight in check – Use this planner to get fit in just 12 weeks…more
Stretches for Before and After You Walk
Stretching before you walk helps decrease the chance of injury, increases your performance during your walk and decreases muscle soreness after you walk…more
How Much Should You Walk?
Deciding to become a little more active than you are right now leads to improvements in your health and outlook on life as well as to reductions in pain. Walking is the easiest activity to increase…more
Gardening
ABCs of Gardening
Pain-free tips for a beautiful garden…more
Easy Gardening
An expert gardener shares her favorite tools and tips for easy gardening…more
Raise Gardening to a Higher Level
There are shortcuts and adaptations that make it possible for anyone to garden. The core principles are to keep your garden off the ground and within easy reach…more
Cycling
The Benefits of Stationary Cycling
Be a pedal pusher and strengthen your heart, hips and knees…more
Additional Resources
Aquatic Aerobics
Arthritis Foundation’s Aquatic Program
Water is a safe, ideal environment for relieving arthritis pain and stiffness. The Arthritis Foundation Aquatic Program allows you to exercise without putting excess strain on your joints and muscles. The gentle activities in warm water, with guidance from a trained instructor, will help you gain strength and flexibility… more
Exercise Programs
Arthritis Foundation’s Exercise Program
The Arthritis Foundation Exercise Program is an exercise program designed specifically for people with arthritis that uses gentle activities to help increase joint flexibility and range of motion and maintain muscle strength. Different classes are available to fit your fitness level…more
