May is Arthritis Awareness Month. There are many types, but the two most common forms are osteoarthritis and rheumatoid arthritis.

Osteoarthritis (OA) is a chronic condition that can be brought on by wear and tear or after an injury. It is a slowly developing degenerative disease. Cartilage that normally serves to cushion the joints is broken down.

Rheumatoid arthritis (RA) develops much more quickly. Symptoms vary, but chronic inflammation causes tenderness, swelling and pain. Stiffness is felt in the morning but usually lasts much longer. The Arthritis Foundation says that with RA the immune system attacks the body’s own tissues, specifically the synovium, a thin membrane that lines the joints. As a result, fluid builds up in the joints, causing joint pain and inflammation.

Treatment depends on the type of arthritis diagnosed, and may include medications, heat or cold applied to the affected area or physical therapy.

Experts often recommend exercise as part of treatment, because it brings some relief, both physically and psychologically.

It has been shown that people who exercise regularly and maintain a healthy weight are at a lower risk of developing osteoarthritis. Being overweight puts excess stress on the joints and increases your risk, speeding the rate at which the cartilage wears down and making symptoms worse. Losing excess weight helps to reduce pain and stiffness, especially in the hips, knees, back, and feet.

Exercise guidelines for arthritis (depending on type) include:

Warm up, and then stretch. Stretching helps to maintain joint movement, relieve stiffness and improve flexibility. Be sure to stretch slowly and gently and never over pull.

For muscle and bone strength, weight training is ideal. Be sure to start with very light resistance, choosing exercises that use all affected joints. Speed of movement should be slow and controlled. Do not train the same muscle group two days in a row.

For cardiovascular conditioning, avoid high-impact activities. Incorporate walking, swimming, bicycling or any other comfortable aerobic exercise into your fitness program. You should be only somewhat winded but still able to carry on a conversation.

Avoid doing too much too soon. Listen to your body.

Marjie Gilliam is an International Sports Sciences Master certified personal trainer and fitness consultant. She owns Custom Fitness Personal Training Services, LLC. Write to her in care of the Dayton Daily News, call her at (937) 878-9018 or send email to marjie@ohtrainer.com. Her website is at www.ohtrainer.com.