Exercise and Arthritis.

Positive attitude

Keeping up with your program

It's important to keep a positive attitude about arthritis and your exercise program.

It will help to remember that exercise can help reduce the pain and enable you to keep up with most of your daily activities. But also remember there will be days when you won't feel like doing as much. On these days, do a little less exercise.

The keys to keeping up with your program are:

• make exercise a regular part of your day,
• listen to your body's signals--know when to cut back or stop your exercise

Overcoming excuses to avoid exercise

Yet, we all can find many reasons not to exercise. Here are some problems and ways to overcome them.

"I don't have enough time."

Exercise at the same time every day, or follow an exercise schedule. Several short periods are just as good as one long period. Think of your exercise time as special time for yourself. Use this time to think about other creative goals for yourself.

"It's boring."

Do exercises you enjoy. Listen to your favorite music while exercising. Exercise with friends or family. If you walk or bicycle, go to the park or another pleasant area.

"The weather's bad."

If you usually exercise with a group and can't get to your class, do your exercises at home. If you swim or walk, have a "back-up" plan for indoor exercises when the weather is bad. For example, walk around a shopping mall if it's too cold or hot to walk outside.

"My arthritis is acting up."

If you are having a flare, don't skip your exercises entirely. Just cut back on the number of times you do each exercise. There will be days when you can't do as much, but don't give up. You can get back to your regular program when the flare dies down.

"I don't like to exercise alone."

Ask friends or family to exercise with you. Or, join an exercise class or club.

"It hurts."

It's normal to have some pain or soreness at first. Always remember to warm up beforehand and to cool down afterwards to help relax your muscles and reduce the pain. Also, remember that exercising to build strong muscles and joints will reduce the pain of arthritis.

"I'm out of shape. It will take too long to see results."

Set short-term, realistic goals for yourself every three to four weeks. For example, if you want to walk one mile, start by walking one block. Or, if you want to do ten repetitions of an exercise, start with three. Keep a record of your exercise or report your progress to a friend or family member. Think of rewards you can give yourself when you reach your goal.

"I lose interest and forget about it."

If you're having trouble sticking to your program, think about the things that can affect your attitude. Why did you want to start the program? Are these reasons still important? Keep a record of what you do. List what you plan to do each week. Post the list where you'll see it often. At the end of each day, check off the exercises you did.

"It's too much work."

Maybe you're being too serious about your exercise program. Maybe you're trying to do too much. Relax! Enjoy the good feelings while you exercise and afterward. Join an exercise group. Exercising for fun is the best way to keep it up.

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