How do I get fit again while I have osteoarthritis?

After suffering bad knee and hip pain for over 2 years and an athroscopy and lateral release on my right knee the NHS have finally diagnosed osteoarthritis in both knees, both hips, my right hand and various other parts of my body.

Last week I had a gel injection (Duralone) in each knee and there has been an improvement in mobility and definitely much less pain. I have now been out on my bike for the last 4 days with no problems.

I am in my late 40's and have a background of long distance running and cycling - I was doing around 300 miles a week on the bike until the problems began.

I do not want to compete in the future but I do want to get into shape again. How do I put back on the muscle I've lost and lose the lard I've gained without doing myself further damage?

avoid running except in a pool or in the sea as the impact is too high

cycling is fine - let your pain limit you as needed

management of oesteoarthritis is made better the more you exercise - I suggest light weights in the gym for your upper body twice a week, a pilates sessions to help flexibility once a week, ride your bike, swim or jog in the water another 2-3 times a week but only to the point of pain - work through discomfort but stop with pain

after your workouts ice your joints for 10 mins

in the morning warm them up with a warm bean bag etc

the more you keep at it the better the management