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of motion. This, in turn, can lead to more pain and loss of function, and even less activity. Exercise can help you to break free from this devastating cycle. People with arthritis must be careful to avoid activities that aggravate joint pain. You should avoid any exercise that strains a significantly unstable joint. If you find that you're in pain for longer than one hour after your exercise session, you should slow down or choose another form of exercise. Assistive devices are also helpful to decrease the pressure on affected joints during your workout. You may also want to work with a physical therapist or qualified personal trainer who can develop a safe range of activities for you. Low levels of vitamin D are associated with cartilage loss in your knees, and this is one of the hallmarks of osteoarthritis. The remedy, to make sure your vitamin D levels are optimized, is simple. It involves getting your blood levels tested. While there is no "cure" for osteoarthritis, by exercising, eating right, optimizing your vitamin D levels and seeking natural, restorative options for pain, you can help to significantly slow down any further deterioration or loss of motion in your joints. The lead researcher told Science Daily: "The fact that so many people with arthritis are inactive should be a wake-up call to physicians." Indeed, if physicians could instill the importance of exercise to their arthritis patients, many would benefit immensely. How Does Exercise Benefit Osteoarthritis? Most people have little appreciation for how powerful exercise can be in preserving bone density and joint function, which can help prevent and alleviate osteoarthritis as you age. The notion that exercise is detrimental to your joints is a misconception; there is no evidence to support this belief. It's simply a myth that you can 'wear down' your knees just from average levels of exercise and/or normal activity. Instead, the evidence points to exercise having a positive impact on joint tissues -- if you exercise sufficiently to lose weight, or maintain an ideal weight, you can in fact reduce your risk of developing osteoarthritis. Arthritis rates are more than twice as high in obese people as those who are normal weight, because the extra weight puts more pressure on your joints. This cannot only lead to osteoarthritis, it can also make the condition exponentially worse. You will want to jumpstart your weight loss by eating a healthier diet, and then continue with appropriate exercise. (Making proper dietary choices is also one of the most profound ways to reduce inflammation, which is important if you have osteoarthritis,) Whether you need to lose weight or not, however, exercise can help by reducing your joint pain and making it easier for you to perform daily tasks. This is important, as the pain of osteoarthritis has a tendency to lead to decreased activity, which in turn promotes muscle weakness, joint contractures, and loss of range Abby's Magazine - May/June 2015 | Page 49