Answers from Expert: Michelle Cederberg

Research has shown that exercise is an essential tool in managing your arthritis, with benefits that include a reduction in joint pain and stiffness, improving muscle strength for joint stability, and increasing flexibility and endurance. Exercise also gives you more energy, improves sleep patterns, helps manage weight, offsets depression, and improves self-esteem. It sounds like you already have a good idea of what's going on with your knees. What I don't know is whether you are regularly active, how old you are, and what resources you have available to you for exercise. That being said, I ask that you make sure you have your doctor's clearance to begin physical activity, and then consider the following guidelines: 1. Start off slowly. If you don't already have a base level of fitness you'll need to build up some endurance for activity. Initially, exercise sessions may only last 10-30 minutes, depending on what you choose to do. Plan for 3 times per week for up to a half-hour for something like walking. 2. Choose activities you enjoy and that minimize discomfort. Stretching programs can be a good starting point to improve the range of motion around your joints. Try yoga or pilates, either on tape or in a class. Weight training programs are also worthwhile because you will have the benefit of increasing muscle mass, which can help stabilize joints and improve mobility. The best way to make sure you choose safe and effective exercises is to hire a personal trainer, even for one session, to give you some ideas. If you're experiencing a lot of pain, try a water aerobics class or swimming. The water takes the stress off hips, knees and spine, as you are more buoyant. You asked for exercises that you can do for the osteoarthritis in your knees, but I prefer to prescribe general exercise that will improve your overall health and mobility, which will in turn aid your arthritic knees. An exercise program can include anything from walking around the block, taking a yoga class or playing a round of golf. You just need to make sure you stay regularly active, drink lots of water, eat healthy foods, and make sure you stretch well after your exercise sessions. I hope this helps. Michelle Cederberg www.liveoutloud.ca