In this series, we’re having our team of specialized Health Advisors bust common health-related myths. 

Busting Myths with Pack Health

Although it might seem counterintuitive, exercising through joint pain is typically encouraged, unless otherwise specified by your clinician.

One of the most common misconceptions is that being sedentary and exercising as little as possible is best for people with joint pain and arthritis. In fact, according to the Arthritis Foundation, exercise is considered the most effective non-drug treatment for reducing pain and improving mobility. In order to see the benefits, it is important to incorporate different types of exercise into your weekly routine.


Gentle stretching and range of motion exercises can help reduce stiffness and pain and improve joint flexibility. You can simply raise your arms above your head or kick your legs out while sitting in a chair.


Strengthening exercises are important to help build muscle and strength around the joints, which are supported and strengthened as a result.

Build Stamina

Aerobic exercises can help build stamina, reduce fatigue, and keep you at a healthy body weight which results in less pressure on your joints. Walking, biking, and swimming are good examples of low-impact aerobic exercises.

The physical activity recommendation for adults is 150 minutes of moderate-intensity aerobic exercise (you can talk but cannot sing) or 75-minutes of vigorous aerobic exercise per week. Examples of a week of exercise would be a 30-minute walk five days a week or a 25-minute jog three days a week. Or you could do a combination of the two… it’s up to you! An additional 2 days of strengthening exercises each week is recommended as well. Even though these are the recommendations, if you do not exercise regularly, remember to start slow. Make sure to do a gentle warm-up and cool-down and take breaks when needed.

Before you start any kind of routine, it is always important to talk with your doctor or physical therapist first. Your doctor may also know of exercise programs that are specific for people managing joint pain and arthritis.

Now that you have the knowledge, the next step is putting it into action! If lingering questions or concerns are holding you back, talk to your Health Advisor. We’re here to help.


Try it yourself:

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