Physical Activity and Joint Health
General Resources:
Steps For Living: Educational tolls and opportunities. Available in English and Spanish
Playing it Safe: Sports and activity specific discussion
Working for Success: Matching your Physical Abilities and Job Requirements
Activities to Consider for Individuals with a Bleeding Disorder
Regular exercise promotes good health, prevents obesity. and strengths muscles which then supports joints, making joint bleeding less likely.
Safest | Moderately Safe* | Most Dangerous Avoid in All Cases |
Archery | Baseball/Softball without sliding | All-Terrain Vehicles/ 4 Wheelers |
Badminton | Basketball | Boxing |
Bicycling with Helmet | Cross Country Skiing | High Diving |
Bowling | Gymnastics | Tackle Football |
Dancing | Horseback Riding | Ice Hockey |
Fishing | Ice Skating | Karate |
Golf | Jogging/Running | Lacrosse |
Hiking | Long Distance Running | Motorcycling |
Table Tennis | Martial Arts | Power Lifting |
Swimming | Roller Skating/Blading | Racquetball |
Walking | Skateboarding | Rugby |
Soccer | Wrestling | |
Tennis | Trampoline | |
Track & Field | ||
Volleyball | ||
Water Skiing | ||
Weightlifting |
- Moderately safe activities may be considered on a case-by-case basis with appropriate precautions and medical clearance.
- Helmets and/or protective gear should be used depending on the
- For baseball, recommend playing in the outfield and should always wear a hard
- For soccer, should not play goalie position and should avoid hitting the ball with the
Physical Activity Guidelines for Americans
Preschool-aged children (ages 3-5)
- Children should be physically active throughout the day to enhance growth and development.
- Adult caregivers of young children should encourage active play that includes a variety of different types and experiences.
Children and Teens aged 6-17 should accumulate at least 60 minutes of moderate to vigorous intensity physical activity daily.
- Aerobics: 60 min or more per day should be moderate or vigorous intensity aerobic physical activity and should include vigorous-intensity activity at least 3 days a week.
- Muscle Strengthening: As part of their 60 min or more of daily physical activity, it should include muscle strengthening at least 3 days a week.
- Bone Strengthening: As part of their 60 min or more of daily activity, it should include bone-strengthening (exercise that involves bearing weight) at least 3 days a week.
Physical Activity Recommendations for American Adults:
- Move more and sit less throughout the day. Some activity is better than none.
- For health benefit, adults should do at least 150 minutes (2 hours and 30 min) to 300 minutes (5 hours) a week of moderate-intensity, or 75 min (1 hour and 15 min) to 150 min (2 hours and 30 min) or vigorous-intensity aerobic activity, or an equivalent combination of moderate and vigorous intensity aerobic activity spread throughout the week.
- Additional health benefits are gained by engaging in more than 300 min (5 hours) of moderate-intensity physical activity a week.
- Adults should additionally do muscle-strengthening activities or moderate or greater intensity and that involve all major muscle groups on 2 or more days a week.
Physical Activity Recommendations for Older American Adults:
- As part of your weekly physical activity, older adults should do multi-component physical activity training that includes balance training as well as aerobic and muscle-strengthening activities.
- Determine their level of effort for physical activity relative to their level of fitness.
- Older adults with chronic conditions should understand how their condition affects their ability to do regular physical activity.
- When an older adult cannot participate in 150 minutes of moderate-intensity aerobic activity a week because of chronic conditions, they should be as physically active as their abilities and condition allows.