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Step 1
Begin with strengthening and range of motion exercises. Once you have become comfortable with these exercises, start adding five minutes a day of endurance exercises. The total for all three types of exercises should begin at 15 minutes a day, working up to 30 minutes a day.
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Step 2
Warm up by walking slowly or doing gentle stretches by moving toward the end of your range of motion, hold for several seconds, then relax.
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Step 3
Begin with walking. Walking is a good "starter" endurance exercise. Be sure you have a comfortable and supportive pair of shoes with non-slip soles.
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Step 4
Swim or perform water exercises to help relax muscles and decrease pain. Because water helps to support the body, there is less stress on joints. Simple, modified aerobic exercises such as "running" in place or jumping jacks can be done more easily in water than on land.
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Step 5
Ride an indoor stationery bicycle. A bike can build fitness and endurance. Adjust the seat height so that your knee is slightly bent when the pedal is at the lowest point. Start slowly, using little or no resistance, at five minutes a day, working up to longer time periods at greater resistance.
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Step 6
Exercise at a steady pace. A good pace allows you to speak without becoming short of breath. Don't hold your breath. Breathe out as you do the exercise (the part requiring the most effort) and inhale during the relaxation period.
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Step 7
Stop immediately if you feel faint, chest tightness or shortness of breath. Always cool down after exercise by doing the same exercises you did to warm up.
