To get the full benefits of physical activity and exercise, it is important to take steps to be safe and to avoid getting hurt. Once you know the joy of regular exercise, you will not want an injury to put you on the sideline.

Tips for safe exercise with osteoarthritis

To help you avoid a disappointing setback, follow these tips for smart and safe exercise.

• Talk to your doctor. If you have mild to moderate osteoarthritis (OA) and know your fitness level and capabilities, you may not need to consult a doctor before starting to exercise or adding new activities. However, if you are new to exercise or have not exercised for a while or have more severe OA or other health problems and are unsure about what movements are helpful and not hurtful, talk to your doctor.
   
• Know your body. It is important to choose types and amounts of exercise that are appropriate for you. The main factors to consider are your fitness level, which joints are affected by OA, the severity of your symptoms and joint involvement, and any other health problems you may have. Again, if you are unsure about what is best for you, talk to your doctor.
   
• Warm up to prepare joints and muscles. Warming up and loosens stiff muscles and joints, making movement easier and guarding against injury. A warm up can be aerobic activity (walking, biking, jogging) at half speed for about 10 minutes. You can do some stretching after your warm up.
   
• Start low and go slow. When starting or adding a new activity, begin at low intensity and short duration and work toward your goal level of activity, increasing duration first then frequency and then intensity. Pay attention to how you feel during and after activity and adjust accordingly.
   
• Take precautions and use the proper gear. Use appropriate protective gear (helmets, knee or wrist pads) and sports equipment, and avoid exercising under unsafe conditions (extreme weather, poor visibility, dangerous neighborhoods). Also, wear shoes that are appropriate to the activity (walking, running, biking, hiking) and that fit properly, are comfortable, and have insoles that provide support and cushioning.
   
• Go easy on your joints. Reduce resistance settings on stationary/recumbent bikes, rowing machines, or elliptical trainers to avoid putting stress on affected joints. Walk on flat not hilly paths. Skip the rotations or other moves that stress joints in dance class.
   
• Don't overdo it or ignore warning signs. It's easy to let enthusiasm for a sport or activity cloud your thinking about what is best for your joints. If joint symptoms flare (more pain or swelling) after activity, these are possible signs of minor overuse injury. Don't repeat the same activity the following day; alternate with another that doesn't aggravate your joints – or take a day off.
   
• Check your balance. Balance training is valuable for everyone, but especially for people with OA to improve strength and coordination and avoid the risk of a fall.