If you suffer from arthritis, you are probably tempted to reduce the amount of physical activity that you participate in because of the pain and the fear of further damaging your joints. However, research and clinical practice shows that this is actually counterproductive, and doing some form of daily exercise — even mild — can significantly improve your arthritis symptoms.

A recent article from Arthritis Research and Therapy found that “progressive walking”, meaning starting off slow and working your way toward more — improved the symptoms of osteoarthritis. The participants in the study walked in two short bursts of about 1500 steps a day on three days of the week and reported significantly less arthritis pain. Those who walked five days a week showed similar, but not more, improvements indicating that just the regularity of the exercise was of benefit and not necessarily pushing yourself beyond your current capacity.

While the amount of exercise in this study was less than what is considered the minimum recommended for the general population, it does coincide with recommendations from the National Arthritis Foundation for those who suffer from painful arthritis.

Regular moderate exercise reduces joint pain and stiffness, builds and strengthens the muscles around the joints, and increases flexibility and endurance. It can also reduce the inflammation of the joints that occurs with arthritis. Not only that, but a regular exercise regimen also prevents the worsening of other health problems, such as heart disease, diabetes, and osteoporosis.

Starting an exercise program does not have to be a difficult or daunting task. The most important thing is to remember to find something that you enjoy, but to take it slow and build up over time. The best exercises for those with arthritis include simple walking, bicycling on a stationary bike using low resistance, or yoga. Even playing a round of golf a night of dancing can help get the body moving. For assistance in designing a program right for you, try a physical therapist or an exercise physiologist familiar with the special needs of people with arthritis.

In the beginning, some people may be in such pain that any movement is excruciating. Most arthritis experts recommend trying a water exercise program. In the water, the body’s weight on the joints of the hips, knees, and spine are less and can be a good starter program for building fitness, flexibility, and endurance. The Arthritis Foundation recommends water walking — walking laps in a pool with the water about waist deep. The resistance of the water provides a good workout without pressuring the joints.

Another type of program that may be beneficial is one called isometrics. This type of workout strengthens the muscles without moving the joints. It is performed by using an alternating series of isolated muscle flexes and periods of relaxation. A physical therapist can help you learn this type of program as well.

Of course it is a good idea to first check with your personal physician before beginning any exercise regimen. With any new workout, feeling a little muscle soreness is normal, however if you are doing too much or using improper form, it can actually cause more damage to your arthritic joints. Call the doctor for symptoms such a unusual or persistent fatigue, sharp or