CHARLESTON, W.Va. -- Dear Cindy,

I am 39 and have been diagnosed with osteoarthritis. It hurts to exercise, but I have always been active and still try to take step and other classes. It mostly bothers me the day after exercise. I know it is normal to have some pain when we work out, but this doesn't go away like it used to. I am gaining weight and am concerned that if I cut out what I am doing, it will really be a problem. Doctor says take it easy. Can you give me suggestions? I am really worried about doing damage to my joints if I continue. -- Darlene

Dear Darlene,

Statistically, one in seven Americans is affected by arthritis, and it is predicted that by 2020 about one in five will experience some debilitation after the age of 45.

Osteoarthritis is one form of arthritis. Others include rheumatoid arthritis, gout, psoriatic arthritis and lupus. All can affect the supporting structures in your body such as your muscles, tendons and ligaments, which then cause pain during movement.

Joints affected by osteoarthritis have little or no cartilage left for protection. This causes friction because the bones rub against one another. It is referred to as the "wear and tear" arthritis.

As you know, this is painful and results in swelling and reduced freedom of motion. Your doctor is correct, of course, with his advice about taking it easy. If care is not taken, damage to the joint can happen and causes further deterioration.

However, research shows that exercise is not only permissible with arthritis, it is absolutely necessary to keep joints as healthy as possible and retain range of motion. Knowing how to do the right type and the right amount is the secret. In fact, exercise is proved to the best nondrug treatment for reducing pain and improving function.

With osteoarthritis -- as with everyone -- you need three types of physical activity:

1. Range-of-motion or flexibility exercise

2. Cardiovascular or endurance exercise

3. Strengthening exercise

Each serves an important purpose.

Range-of-motion exercise helps your joints move through their full range. Stiffness and pain often leads people to shy away from physical activity, which in turn exacerbates the problem.

Cardiovascular exercise strengthens your heart and lungs, which reduces fatigue and gives you energy. It will also help manage your weight by burning lots of calories. And aerobic activity helps you sleep and improves your mood -- two of the most common complaints of those living with osteoarthritis.

Finally, strength training helps maintain and improve your muscle strength. Strong muscles help support and protect your joints affected by osteoarthritis.

So, how do you participate in these three types of exercise without the pain? One way is to do some or all of them in a pool. Water gives your body buoyancy, thereby minimizing damaging stress to your joints.

Why does water prevent pain? Imagine jogging with a body weighing 15 pounds rather than, let's say, 142 pounds. On land, the stress each joint must absorb with every step -- hip, knee, ankle -- is three to five times your bodyweight, or roughly 500 pounds. Fortunately, because the water supports 90 percent of your bodyweight, you can work out without the wear and tear to vulnerable joints.

There are aquatics classes that resemble the ones you have been doing on land. They have invigorating music and instructors who will motivate you just as before. They include the same recommended components -- warm-up, cardiovascular, strength and flexibility. And now there is even water Zumba!

In the water, your workouts will be more efficient because you combine cardiovascular work with strength training. There are also cool pool toys -- equipment that adds diversity and resistance.

Why water is wonderful:

Excess bodyweight is a risk factor for the both the development and progression of osteoarthritis. Carrying extra weight year after year wears away the cartilage that cushions the joints. Once you begin to lose weight, you do your body a favor. For every pound of body weight you lose, your remove 3 pounds of stress from your knees. For every pound you lose, you remove 6 pounds of stress from your hips.

Osteoarthritis is a chronic disease that can be very stressful. This stress causes your body to be tense, which induces pain and makes you feel helpless and can lead to depression. These things compromise your physicality and perpetrate the pain cycle. Once you understand the progression, you can break the pain cycle.

The next step is to determine how much and how often to exercise. If the exercise you are doing causes pain that lasts for more than an hour, it is too intense. Keep in mind, moderate exertion is a general intensity rule of thumb. Recommendations are generally for 30 to 60 minutes of accumulated activity most days of the week. To ensure safety, begin slowly and progress gradually so that the joints and surrounding support structures can adequately adapt.

Cindy Boggs, fitness presenter, author and Activate America director, has been an ACE-certified coordinator/instructor since 1989. Send your questions about fitness, training or health to YMCA of Kanawha Valley, 100 YMCA Drive, Charleston, WV 25311, or e-mail cindys...@aol.com. Look for her award-winning fitness advice book, CindySays ... "You Can Find Health in Your Hectic World" at www.cindysays.com or contact her at 304-342-3533.