Exercise and Health Series

Exercise and Arthritis

Arthritis Exercise Guideline

Osteoarthritis and Rheumatoid arthritis
are the most common forms of
arthritis. Osteoarthritis is a • Discuss with your health care provider how to integrate regular
degenerative joint disease with a exercise into your treatment plan with specific programming
progressive loss of cartilage; recommendations and/ or changes to medications.
Rheumatoid arthritis is a chronic • Choose low-impact or non-impact activities such as walking,
inflammation of joint tissue. Arthritis swimming, indoor cycling and step aerobics, group aquatic fitness
causes pain and disability. However, a classes can be particularly effective.
well-structured fitness program with • An extended warm-up and warm-down can minimize pain and joint
healthy weight loss management can stiffness.
reduce joint load, alleviate swelling, • Exercise regularly, spreading out the activity during the day, such as
pain and joint stiffness, maintain
3 sets of 10-minute sessions.
flexibility and health.
• Start slowly and progressively increase the training intensity and
duration.
• Set time as target, not distance.
• Choose the appropriate shoes that provide shock absorption and
stability.
• Adjust workouts based on fluctuations in your pain symptoms.

Exercise Precaution

• Avoid over-stretching.
• Discomfort and muscle soreness after exercise can be expected, but it should not cause pain.
• Avoid vigorous and strenuous exercises that are highly repetitive, specifically with an unstable joint.
• If you have arthritis in your feet, consult clinicians before participating in high-impact activities such as
running.
• Exercise programs should maximize the benefits of physical health with the least risk. Consider
contacting a certified health and fitness professional at IHP Active or Active Health Clinic to work with
you and your health care provider to consolidate a safe and effective exercise program.

For more advice and recommendations regarding physical activity

please contact us at IHP Active or Active Health Clinic.
Active Health Clinic IHP Active
Tel 電話: 2872-1208 / 2872-1204 Tel 電話: 3917-7852 / 2872-1205
Henry Fok Health and Fitness Complex, IHP Active, Room 336, 3/F,
Stanley Ho Sports Centre, Jockey Club Tower, Centennial Campus,
10 Sha Wan Drive, Sandy Bay, Hong Kong University of Hong Kong
香港大口環沙灣徑10號何鴻燊體育中心霍英東康體大樓 香港薄扶林香港大學賽馬會教學樓3樓336室
Fax 傳真: 2817-1974 E-mail 電郵: activihp@hku.hk Website 網頁: ahc.ihp.hku.hk www.ActiveHealthClinic.hk
 運動處方保健系列

運動與關節炎
退化性關節炎和類風濕性關節炎是
最常見的關節炎。退化性關節炎的
特徵為軟骨的逐漸耗損；而類風濕 關節炎人士運動指南
性關節炎是慢性的關節內層發炎。
這兩種情況可以讓活動變得困難和 • 與健康護理提供者商討如何整合恒常運動於治療計劃中
痛苦。然而，精心設計的體能活動 • 選擇低撞擊或非撞擊性活動，如散步，游泳，水中健身和室內單車等
可以減少關節腫脹和疼痛，改善整 • 較長時間熱身及緩和運動有助於降低關節疼痛的可能性
體身體活動功能。此外，經常運動 • 把訓練計劃均勻分佈於整天之中（例如：一天進行三節訓練，每節 10
可以維持健康體重，減少對關節的 分鐘，分別於早、午、晚進行）
壓力，並改善軟骨和骨組織健康。 • 循序漸進並平穩地提高運動強度和持續時間。如有需要，可於活動進行
關鍵是要通過各種不同方式維持活 期間經常休息
躍，獲得更好柔軟性和關節健康。 • 選擇吸震效果佳的鞋子和鞋墊
• 根據症狀變動，靈活調整訓練內容

運動注意事項

• 避免過度伸展
• 訓練後產生輕微肌肉酸痛是正常反應，但不應該產生刺痛
• 避免劇烈，或高重複性活動，尤其是關節不穩定的時候
• 如果雙腳有關節炎，進行高負荷活動前（如跑步）請諮詢家庭醫生或足科醫生意見
• 運動計劃旨在最低風險下達致最佳訓練效果，可考慮聯絡 IHP Active 或 Active Health Clinic 獲認證的健
康和體適能專業人員與你和你的健康護理提供者合作及聯絡，制定切合實際需要，安全及有效的運動計劃

如欲查詢更多有關運動的資訊，請聯絡 IHP Active 或 Active Health Clinic

Active Health Clinic 運動及健康管理中心 IHP Active

Tel 電話: 2872-1208 / 2872-1211
Henry Fok Health and Fitness Complex,
Stanley Ho Sports Centre,
10 Sha Wan Drive, Sandy Bay, Hong Kong
香港大口環沙灣徑 10 號何鴻燊體育中心霍英東康體大樓
Enquiry E-mail 查詢電郵: activihp@hku.hk
Tel 電話: 3917-7852
IHP Active, Room 336, 3/F
The Jockey Club Tower, Centennial Campus,
University of Hong Kong
香港薄扶林香港大學賽馬會教學樓 3 樓 336 室
Website 網頁: ahc.ihp.hku.hk www.ActiveHealthClinic.hk