There’s a lot of mention about intensity in the guidelines. An easy way to judge how hard you are working during aerobic activity is by using the following chart:

Another simple way to measure intensity is by using the Talk Test. In general, if you are doing moderate-intensity activity you should be able to talk, but not sing, during the activity. You will not be able to say more than a few words without taking a breath if you are doing vigorous-intensity activity.

When starting an exercise program, the key to beginning safely is to start low and go slow. Low means low intensity and duration. You may exercise for five or 10 minutes at a time, every other day. Slow means to give your body time to adjust. Take several weeks to add more time and continue to give your body enough time to adjust – Low and slow!

There is no one “best” exercise choice for cardiovascular exercise with OA. The safest activities are low impact, moderate intensity exercises, such as aquatic exercise, walking (well-fitting shoes are a must!), cycling, dancing, and a variety of cardio machines that may be available if you have access to a fitness facility. Depending on your abilities and preferences, it may be time to start playing a sport you once enjoyed, such as tennis. Yard work can even count! Some individuals do best in a class format, with supervision, motivation and support. Find out what programs are available in your community. Churches, parks, and community and fitness centers may offer just the right program for you.  Contact a local chapter of the Arthritis Foundation for referrals and ideas.