Exercise for Osteoarthritis

Osteoarthritis and Exercise

What is it?

Osteoarthritis (OA) is a condition that affects the whole joint including bone, cartilage, ligaments and muscles. Osteoarthritis can develop at any age but tends to be more common in people aged over 40 years or those who have had joint injuries.

Symptoms include:

- Bony spurs at end of joints

- Deterioration of ligaments

- Damage to joint cartilage

- Inflammation of the tissue around the joint


Exercise is strongly recommended. It keeps joints and muscles healthy and flexible.

Recommended to get 150mins of exercise a week. Building up from 20 mins to 30–45 minute session. This could include walking, riding, swimming, yoga, tai chi and water aerobics. You could incorporate physical activity into your everyday life to help with OA. This could include mowing the lawn, washing the car, vacuum the house.

Best exercise OA?

Walking and aquatic exercises are particularly good for people with OA

- Range of motion or flexibility exercises. Includes gentle stretching and movement through full motion. It helps maintain and improve flexibility in the joints

- Walking improves circulation and lowers the risk of fractures (slowing the loss of bone mass) and tones the muscles that support joints

- Aquatic exercises. The water buoyancy relieves pressure of the body weight on affected joints while providing resistance to get muscles stronger. Regular aquatic exercises can help relieve pain and improve daily function especially people with hip and knee OA.

- Strength exercises. The stronger the muscles the better they can support and protect the joints affected by OA.

- Aerobic exercise. Aerobic exercises can reduce fatigue and builds stamina which help control weight. Reducing weight can help reduce the load on affected joints.

Other ways to help OA?

- Have a healthy diet. Helps with managing the ideal weight.

- Stay active

- Manage pain through health care team

Program for OA?

The program for OA differs for each person. The program will need to be tailored to the individual.


Book Now

Tel. (02) 4259 0384 126 Church St, Wollongong, NSW, 2500

14 Churchill Ave, Warrawong, Entry Via Mowbray Lane

Post Created By Brooke - Accredited Exercise Physiologist.

Prescribe Exercise are your local exercise physiology specialists. We provide exercise rehabilitation to assist manage and prevent injury and chronic disease in the Wollongong and Illawarra area. Our programs will assist to achieve personal excellence, we do this by taking the time to educate and empower you with the highest quality care and exercise best practice available. We genuinely care for our clients and want to make a difference in your life, we will help you to get better and stay better so that you can regain control of your health once again.

Want to book in for Exercise Physiology Wollongong, head on over to our online bookings CLICK HERE

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