PIANISSIMO

Is physical activity good for me if I have Osteoarthritis?

YES! Actually, the main scientific society dealing with osteoarthritis recommends physical activity for the management of osteoarthritis of the hip, knee and hand. In combination with weight loss and self-efficacy programs, physical activity is strongly recommended. For chronic management of osteoarthritis, these treatments are more recommended than pharmacological approaches. In case of flairs, you should contact your physician for the management of pain.

It has been shown that physical activity reduces fatigue and pain in osteoarthritis patients. Furthermore, it improves the functional abilities including strength, balance and mobility, and it can help you control your weight. Physical activity can also have a positive impact on your life by improving your quality of life, self-esteem, sleep quality and help balance your stress levels.

Physical activity is also associated with a reduced risk of developing cancer and cardiovascular disease (e.g. ischaemic stroke or heart disease), and with a reduced mortality rate from these diseases. Physical activity can also have a positive influence on glucose intolerance, hypertension control, or dyslipidaemia regulation. Being active in your everyday life can prevent the risk of premature death (i.e. before the age of 70).

Are there some risks?

Physical activity will not further damage your joints! Even recreational running is not associated with osteoarthritis. But you should avoid contact sports (e.g. Football), loading forces, (don’t carry heavy loads) or repetitive shocks.

How can I start being active?

WHO recommends 7,500 steps/day (~150 min/week) for patients with chronic diseases such as osteoarthritis. There are also other tips we’d suggest:

Cleaning your home is physical activity – Physical activity isn’t just about sports—it’s any movement that increases energy expenditure. Choose activities you enjoy, such as walking, gardening, cleaning, or shopping. You can go alone or with friends, family, or even your dog. Remember, you don’t have to go fast—just move at your own pace!

Track your steps with your phone or your smartwatch – Use free apps like Apple Health or Google Fit to track your steps. For even more accuracy, connect your phone to a smartwatch. Challenge yourself to beat your step record or compete with friends!

Take the stairs as often as possible – Start by going down the stairs. Then, when ready, exit the elevator one floor below your destination and walk up. Gradually increase to two or three floors. Before you know it, you’ll climb all the way up—congratulations!

Go shopping by foot – For small errands like visiting the post office or grocery store, walk instead of driving. If time permits, take a detour to increase your steps. Alternatively, use a bike—electric bikes make it even easier!

Get off the bus one stop early – If your destination is too far to walk, take public transport and get off one stop early to walk the rest of the way. Sometimes, walking might even be faster than sitting in traffic!

Limit your sitting time – Sitting for long periods—whether at work, in the car, or in front of the TV—can increase the risk of back pain, cardiovascular disease, and early death. Stand up every hour, stretch during TV ads, or find a fun activity to do with your (grand)children. Break up your sedentary behavior and stay active!