If you are reading this, you probably are one of the more than 20 million Americans with osteoarthritis. Your joints ache. You have trouble walking or bending or using your arms or hands. The pain bothers you so much you don’t want to do anything, and that’s exactly what you should not do.

Study after study about osteoarthritis reveals that proper exercise on a daily basis is an important part of arthritis treatment. It not only helps you keep more mobile and feel better, it helps you to look better, provides you with more energy and better sleep and helps to control your weight.

But, you say, “I don’t have time to exercise. Besides that, it’s boring, and I don’t have anyone to exercise with me. On top of that, it hurts because my arthritis is acting up.”

The Arthritis Foundation says these are some of the excuses people use to keep from doing what they need to do to take control of their osteoarthritis.

Some other things they advise are losing weight by eating properly, varying your activities during the day so that you aren’t sitting, standing or lying down too long at a time; and taking your medication as prescribed.

There are lots of ways to exercise that are of benefit to osteoarthritis patients. Swimming and walking are two of the best. Others are exercises done at home, aerobic classes, yoga, or using a stationary bicycle. Your doctor or physiotherapist will tell you which is best for you. If it’s hard for you to get started with whatever exercise you choose, warm up with a hot shower or bath first.

Swimming or water exercise will put the least stress on your joints. The water should be between 83 and 90 degrees. Using a stationary bicycle improves fitness without putting stress on your hips, knees and feet. Stretching will increase your range of motion. Try to find a balance between the activity you choose and rest. You’re over-doing it if you hurt for several hours after exercising.

Above all, stay active. Inactivity makes the joints and muscles stiffen, and if tendons and ligaments around joints become weak, the joints can become unstable.

Aerobic exercise is good because it involves all your joints and muscles, but avoid high-impact sessions that have jumping and hard jogging. Most aerobic teachers will tell you which of their classes is best for you. Call your local recreation commission or hospital to find out about these classes.

Heat and cold can make you feel better. Of the two, cold is a better pain reliever. You shouldn’t use either one for more than 20 minutes, however.

All of this is in addition to whatever medications your physician orders for you. The Arthritis Foundation reminds us that arthritis symptoms come and go. Whatever is easy to do one day may be too difficult the next. If this happens, cut back on the amount of exercise you are doing, then add more when you can.

There also are some simple things you can do to lessen some of your discomfort. If you choose walking for your exercise, devices such as insoles in your shoes, or cushioned shoes, and walking sticks will make your daily jaunt easier. Health catalogs or stores and drug stores have items that will help you dress, write or hold something. Low-heeled shoes are best, but make sure they have good arch supports.

l Avoid squatting and kneeling and choose chairs with arm supports and backrests. In fact, remember all of the home safety rules for anyone, such as nonskid mats in the bathtub or shower, avoiding icy steps or walks, getting rid of throw rugs and watching for anything on the floor that might make you fall.

l Physicians say that controlling stress also helps with improving disease-fighting ability, so try some of the following things that help to do this. Talk to someone you trust when you have problems.

l Adopt a pet. It’s amazing how a small animal, such as a dog or cat or bird, can make you feel better by just being there and loving you. Dogs and cats, in particular, seem to know when you feel bad and want to comfort you.

l Read something funny or uplifting. Listen to music. Have a hobby. Collect or make something beautiful. Look at the sunset or sunrise.

l Make the most of being alive. Stay involved with other people. Go to church. Join a club. Do something for someone else. You’ll feel better and be glad you did.

There is no cure for osteoarthritis, but it can be controlled. Your attitude will make the difference.