• Taking the first steps
  • How much execise should you aim for?
  • Why bother to exercise?
• Safety first
• Posture, alignment, and angles: Striking the right pose
• Equipment: Choosing the right stuff
• Getting started
  • A simple cardio workout
  • Why weight matters
• Dig deep for motivation
  • Planning worksheet
• Using the workouts
  • What information is in each workout?
  • Answers to six common workout questions
• Ankle workout
  • Ankles 101
  • Ankle exercises
• Knee workout
  • Knees 101
  • Knee exercise
• Hip workout
  • Hip 101
  • Hip exercise
• Shoulder workout
  • Shoulder 101
  • Shoulder exericse
• Wrist and elbow mini-workout
• Resources
• Glossary

If you haven’t been working out regularly, or even if you have, you may have some questions about getting started on the workouts in this report. Here we answer some common questions.

1. Which workout should I do?

That depends on which joints are bothering you. If it’s an ankle, turn to “Ankle workout”; if it’s your hips, turn to “Hip workout.” What if it’s both? It’s safe to do both routines as long as the problems you’re experiencing are described in the workout introductions. If you have more significant joint problems, or if you have any doubts, see your doctor before you start any workout!

Pair the workout or workouts you choose with the weekly walking program or another choice to get the cardio tune-up your body needs.

2. What if I can’t do all the reps or sets suggested?

Quality is much more important than quantity. While you want to challenge yourself, it’s okay if you can’t do all the recommended reps or sets at the start. Begin by trying to finish a single set of each exercise in the workout, then gradually work up to more as you progress. Within any set, only do as many reps as you can manage while following instructions, maintaining good form, and sticking to the specified tempo. If necessary, try lightening up the weight or resistance to make this possible.

3. How much weight or resistance should I use?

It’s wise to have a selection of light weights (1, 2, and 3 pounds) and resistance tubing or bands (light through medium resistance).

Select the highest weight or level of resistance that allows you to accomplish all of the following:

• maintain good form throughout the exercise
• stick to the specified tempo
• complete the suggested number of reps and sets
• achieve a full and pain-free range of motion.

Wait until you find it easy to meet all four requirements before you increase the weight or resistance for a particular exercise. If it’s difficult to meet any of the four, decrease the weight or resistance.

As you try the exercises, you’ll find some muscle groups are stronger than other groups. Thus, you’ll need to vary the amount of weight or resistance used in the course of your workout.

4. How often should I do the exercises in a workout?

A full workout incorporates warm-ups, muscle strengthening exercises, and stretches. We recommend doing full workouts two to three times a week. Strenuous exercise like strength training causes tiny tears in muscle tissue. The muscles grow stronger as the tears knit up. Always allow at least 48 hours between strength training sessions to give the muscles time to recover. Warm-ups and stretches can be done more often—even daily—to enhance flexibility.

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Again i refer to my previous about the "Arthritis" article: Well written article, nice exercises and good guidance according to how you can go through it. On the other hand i feel that it could have covered a wider aspect of this issue, by writing about the physiological benefits and influence of such exercises. In that way the article can be beneficial for both students and people inside health care taking into account the deeper understanding such people can get. It is important to know that moderate strength training helps the joint (this is the result), but how in terms of microscopical physiological processes.

Excellent collection of exercises for just about every joint in your body. One feature I really like: the authors tell you how to make each exercise more challenging, if it's too easy for you, or less challenging, if it's too hard for you. If you have joint pain, please give these exercises a try. I have recurring tendonitis in one wrist, recently took up a general strength-training program, and was surprised to discover that certain movements became pain-free for the first time in years. Imagine what targeted exercises can do.

It is good to find advice that (a) can plausibly be done by most people, (b) is not driven by fanatics, and (c) based on evidence, seems to work. The long-term benefits remain to be seen, but short-term they definitely help.

Marvelous. I haven't as yet worked through all the exercises, but in just a few weeks my arthritic foot has become fully functional and virtually pain-free.I am recommending it to everyone I know.