A good exercise program has three parts

Warm up routine

Flexing and strengthening exercises lead to a gradual increase in your activity level. It raises the temperature in your muscles and joints, and safely prepares your heart to work harder with more vigorous exercise.

Aerobic activity

This uses the large muscles of your body in a rhythmical continuous activity. The most effective activities involve your whole body. Walking, swimming and cycling are good examples of aerobic activity.

A cool down routine

A short, five or 10 minute, period of exercise after you have finished a more vigorous activity which helps your body gradually relax again.

If you have arthritis

• Before commencing any fitness program check with your doctor or health professional that it is an appropriate program for you. This is especially important if you have had joint replacement surgery.
• Protect your joints during a 'flare'. It is wise to discontinue aerobic exercise, but it is important to move your joints through a full range of movements each day. Stretch and flex exercises are most suitable when your joints are sore and inflamed.
• Don't use medications to disguise pain when exercising. Pain is a signal you may be overdoing it. Slowing down or stopping when exercise is too strenuous can save you lots of aches and pains.
• Don't overdo your exercise program. The goal should be to do aerobic exercise most days, stretch and flex daily, aiming to build up your program over a period of time.
• Choose your equipment and your footwear very carefully. Good quality supportive shoes are essential. They should be correct in length and width with shock-absorbing soles and insoles.