Stay Active to Manage Joint Pain This Winter

If your joints are aching, exercise may be the last thing you want to do. But it should probably be the first. In fact, exercise and weight loss (which go hand in hand) are the best arthritis pain relievers around.

That’s the good news. The bad news is that it’s wintertime. The days are short, the nights are dark and flu and other illnesses are going around, making many of us want to hibernate until spring. And if you don’t live in the Sun Belt, baby, it’s cold outside!

But you don’t have to put off physical activity until spring finally gets here. We’ve rounded up 5 great ways to get active this winter. (As always, talk with your ArchWell Health doctor before starting a new fitness program.)

What Counts as Exercise?

First, let’s review the basics. You should aim for these goals:

• 150 minutes a week of moderate aerobic activity (like walking or water aerobics) or 75 minutes of vigorous aerobic activity (like jogging or pickleball), plus
• 2 sessions a week that strengthen muscles

Here’s a good rule of thumb: With moderate activity, you should be able to talk, but not sing. With vigorous activity, you should only be able to say a few words without needing to catch your breath.

Some of your activities should also help maintain your balance. A good example is this sit-to-stand exercise.

5 Tips for Moving Your Joints Safely

Now, let’s look at how you can reach your fitness goals this winter.

1. Sneak in some sweating

Your body doesn’t care whether you’re walking at the gym or around the grocery store—moving is what matters. So find ways to make daily activities a little more active. Mayo Clinic offers these ideas:

• Complete 10 squats while preparing lunch or coffee
• Put away laundry one item at a time to add steps
• March in place during TV commercials

How else could you make your daily activities more active?

2. Learn from the experts

The Arthritis Foundation has created Your Exercise Solution (YES) to help people with arthritis create joint-friendly exercise routines. At their website, you’ll find dozens of simple exercises you can do. And most don’t require special fitness equipment.

Of course, there are lots of other places to find reliable fitness information. Your local public library or senior center can point you to some good resources.

3. Connect with a class

It can be hard to stay motivated when you’re working out alone. If you need a boost, join a fitness class at a local gym, YMCA or senior center. And don’t forget ArchWell Health. Our centers are much more than medical centers; they also offer fitness classes and tons of social activities.

Besides being more fun, exercising in a group can help you overcome feelings of social isolation and loneliness. And that’s a big deal, since isolation and loneliness can increase your risk for heart disease, stroke, type 2 diabetes, depression, dementia and more. In fact, loneliness can be as deadly as smoking up to 15 cigarettes a day!

4. Take a lap (or 10) around the mall

Mall walking lets you avoid the hazards of exercising outdoors in the winter (assuming you can safely navigate the parking lot, of course). Enclosed malls offer warmth, security, good lighting, water fountains, bathrooms and benches where you can take a break. Plus, you can grab coffee or lunch while you’re there.

Some malls let mall walkers come in early. Others have signs that mark distances. You may also find walking programs at arenas, convention centers and other large public buildings.

If there’s nothing in your area, you could become a mall-walking champion by helping set up a program. The Centers for Disease Control and Prevention offers guidelines.

5. Talk with your ArchWell Health doctor or social worker

Your ArchWell Health doctor can offer other ways to manage joint pain, while your ArchWell Health social worker can connect you with fitness resources in your community. Together, they can help you get more active this winter and be ready for a healthier spring and summer.