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Arthritis and the importance of exercise

Even if you have arthritis, it's entirely possible to make the leap from couch potato to avid exerciser - and well worth the effort.

Studies have found that sedentary individuals with arthritis who exercised twice a week for an hour experienced significant declines in pain and fatigue and improved their ability to manage their arthritis. Don't let inexperience, inertia or arthritis hold you back. Contrary to popular belief, there is never an age, skill level or stage of arthritis so bad that you can't do something constructive for your mobility.

Most people with arthritis don't exercise because they're in pain - not realizing that exercise is a powerful and effective pain reliever. It eases inflammation, improves energy and promotes the flow of feel-good, pain-relieving chemicals like endorphins.

So what are you waiting for? Here's some easy steps to get you started with an exercise program:

Get Ready…

Before you lace up your sneakers, follow these steps to make sure you safely jump-start your new routine.

Check in with your doctor. Let your rheumatologist and general practitioner know that you're going to start exercising.

Set Modest Goals to Start. It's important to set small, attainable goals. Otherwise, you may get discouraged. Aim to touch your toes, have the energy to run after your grandkids or walk for 15 minutes a day this week instead of 10.

Know What to Wear. Perhaps the most important thing you'll need is a supportive but comfortable pair of shoes - and good fit is paramount.

If you plan to get your workout rolling on a bike, go to a bicycle shop and get help selecting a bike that fits you and your riding style. A helmet, gel-padded gloves and a comfy seat also will deter injury.

Get Set …

Now that you're ready to get going, set a plan you can stick with. Here are some strategies that will help bring out your inner exercise enthusiast.

Get an exercise buddy. Ask a friend or significant other to join you. Exercise feels less like exercise when it's a social event. You're also more likely to stick with your commitment - to exercise and to your partner.

Reward yourself. Research shows that when people are rewarded for "good behavior" - including exercise - they feel better about it and are more likely to repeat it. Instead of rewarding yourself with food, do something that builds on your new healthy habits.

Commit to the cause. Make physical activity a non-negotiable part of your day. Schedule it in your calendar as you would a doctor's appointment, and do everything you can to stick to your plan.

start skipping workouts. I recommend trying to exercise for at least 10 minutes, even on bad days.

Pick the right time. You'll enjoy your workout more if you don't do it when your symptoms are at their worst.