Exercise can help older people avert a form of arthritis that can turn ordinary activities such as getting out of bed into a painful - perhaps impossible - chore, a study finds.

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October 29, 2001

By Howard LeWine, M.D.
Harvard Medical School

How does this article relate to me?

This article relates to all of us. The cartilage that lines our joints, especially weight-bearing joints like the knees and hips, deteriorates at variable rates. By the time we hit 70, most of us have osteoarthritis.

Moderate exercise keeps us more mobile with less pain and stiffness. This article provides some guidance as to the types and amount of exercise necessary to achieve benefit.

This research looked at 40 minutes of walking or 40 minutes of weight training vs. usual activity in patients with knee osteoarthritis. Those in the walking and weight-training groups had a much better chance of remaining independent.

What changes do I need to make?

I think you need a combination of both kinds of exercise — aerobic activity and resistance training. How much time spent on each to get the most benefit per minute cannot be answered.

If you are not exercising regularly now, even 10 minutes each day devoted to slow walking, biking, swimming, or working your arms is a great start. Once you work up to 20 minutes per day, add in some resistance with two- to five-pound weights.

Forty minutes every day, with aerobics four times per week, and weight training the other three days (don't weight train two days in a row), is an excellent goal.

What can I expect in the future?

You can expect that activity and exercise will be advised for everyone, no matter what your age. There is much we need to learn about which are the most beneficial activities and how much time to spend on each.

Arthritis

Fitness