After the tai chi article, I had some questions if any exercise is good for arthritis.

Exercise for arthritis is necessary to maintain healthy joints, relieve stiffness, reduce pain and fatigue and improve muscle and bone strength. And I am a poster child for osteoarthritis. Being in top sport in my younger years and a contact sport, judo, I have lots of arthritis in many of my joints — the worst ones, shoulders, spine and hips. My college doctor warned me! I didn’t have much patience in letting my injuries heal and I am paying for the damage that I did to my joints now. Osteoarthritis is the most common arthritis.

So what exactly is arthritis? Arthritis is an inflammation of one or more joints which results in swelling, stiffness and limited movement. There are many different types of arthritis, so make sure you have your doctor diagnose which type you have and what they recommend to do for it. One of my daughters has been diagnosed with rheumatoid arthritis. This type is important to diagnose early as your immune system is attacking the body’s own tissues.

Arthritis involves the breakdown of cartilage. It is common in the normal aging process or can occur due wear and tear of the cartilage from injuries or over use, as what happened to me. Cartilage normally protects the joint, allowing for smooth movements. It also works as a shock absorber when you are walking or running. Without the usual amount of cartilage, the bones “rub” together causing pain, swelling (inflammation) and stiffness. Arthritis can occur in men and women of all ages. Over 23 percent of all adults, over 54 million people, suffer from arthritis. Arthritis is the No. 1 leading cause for disability and $303.5 billion is spent annually on arthritis (according to the American Arthritis Foundation).

Depending the severity of your arthritis and what kind, your exercise program should be tailored to you as an individual. You can start with low-impact exercising, like walking and bicycling. Swimming is wonderful exercise for anyone but especially for people with arthritis. The water gives your body buoyancy, which reduces stress on the hips, knees and spine. A stretch program or gentle yoga class will help you improve your range of motion and will assist you in your ability to perform daily activities more comfortably, and as mentioned a few weeks ago, the practice of tai chi. With the help of a knowledgeable trainer, you could start a light strength program to enhance your muscle tone. Rest is just as important as exercise. Sleeping 8-10 hours per night and taking naps during the day can help you recover from flare-ups more quickly. Also, avoid holding one position for too long, positions and movements that place extra stress on your affected joints. If you end up in one position for too long, do stretches in that position and move the muscles before you come out of it. You will be less stiff doing this. Reduce stress — stress can aggravate your symptoms. I always tell people that you need to listen to your body. Muscle pain and/or burn feel a lot different than joint pain. By slowly increasing your range of motion in your arthritic joint(s), strengthening the muscles and tendons and improving your circulation, you will feel better and will be able to handle arthritis issues a lot better. And remember, motion is lotion.

Ester Marsh is associate executive director and director of healthy living at J.F. Hurley Family YMCA.