Exercise Keep walking When youre in pain, even a short walk can be a challenge. But its well worth trying to keep it up. In 2019, a research group from Northwestern University in the US investigated what level of activity would help older adults with osteoarthritis pain remain free of disability. They found that those who did a total of 60 minutes a week of brisk walking were substantially more likely to maintain their ability to perform daily tasks, such as bathing and getting dressed, compared with those who didnt do this level of activity. Claire says: If you want to improve your walking distance, you need strong lower limbs. Walking has been shown to be beneficial Standing up from a chair without using your hands is a great strengthening exercise to start with. Try to gradually increase the number you can do over time. Wear good, supportive shoes and use a walking aid if youre unsteady. You might just decide to walk to a neighbours house and back; then, the next time, go a bit further. Its about setting small, achievable goals. Splash out Swimming is great exercise if you enjoy it but its not the only form of exercise in water. In 2008, researchers from the University of Extremadura, Spain, and the University of vora, Portugal, found that people with fibromyalgia benefited significantly after eight months of exercising regularly in a heated swimming pool. Claire says: You can do exercises such as marching on the spot, balancing on one leg, and moving your arms through the water. Or join a class aqua aerobics classes are brilliant. The buoyancy of the water takes the pressure off your joints. The water pressure and resistance strengthen your muscles and make your lungs and heart work harder as you move through the water. Its a very good way of exercising at quite a high level without realising. If you can find a pool thats warm, more than 29 degrees, the heat is really good for pain. But youll still get benefits in any pool. If you get fatigued easily, start with just a few minutes and gradually build up your time. Tai chi involves slow, gentle movements Try tai chi Sometimes called meditation in motion, tai chi is an ancient Chinese practice involving the repetition of slow, gentle movements, deep breathing, and meditation. In 2015, Dr Chenchen Wang, from the Tufts University School of Medicine in Boston, US, found that tai chi was as effective as physical therapy for improving symptoms of knee osteoarthritis. Researchers assigned participants either twice-weekly tai chi classes or twice-weekly physical therapy sessions. After 12 weeks, both groups reported improved function and reduced pain, and the tai chi group also reported improvements in depression. 32 versusarthritis.org PP30-32_Inspire_Winter 2023_Exercises.indd 32 14/11/2023 12:01