People with arthritis have many good reasons to exercise, but because of the nature of the disease, people living with the condition need to discuss any exercise plan with their doctor as several factors affect how to approach exercise. These include joint inflammation and stability, whether joint replacement has been done, pain levels and what joints are involved.
Benefits of Exercise for ArthritisThat said, exercise is critical for people living with arthritis. Exercise can help you maintain a healthy weight, thus reducing pressure on joints. In addition exercise can help provide pain reduction and benefits when it comes to mood and confidence. Physically, exercise can have benefits when it comes to range of motion, strength and endurance. There are many exercises available to people with arthritis that fall into each of these categories.
Types of ExerciseRange of motion - Range of motion exercises can be done every day, although not for long periods of time. Every other day is also effective. Exercises of this nature involve everything from dancing to moving the affected joint through its full range of motion (in circles from some joints, just back and forth for others).
What type of exercise you do for range of motion is dependent on your current level of mobility and pain and may not be consistent. While range of motion exercises are most critical in the joints affects by arthritis, doing these types of exercises with non-impacted joints can also be helpful in case of later possible disease development. Range of motion exercises are best done slowly and with several (but again, not excessive) repetition.
Strength-building - Strength-building exercises are best done every other day or every third day and should not be pushed when you are experiencing pain or inflammation. These types of exercises can include resistance training in water (this puts the least stress on joints), light aerobic exercise and possibly the involvement of small weights, elastic bands or exercise machines. Adaptive Pilates, yoga or tai chi may also have appropriate exercises for someone living with arthritis.
Endurance exercises - Endurance exercises combine some degree of both range of motion and strength-building in the form of an aerobic activity. Dancing, swimming, and bicycling (be sure to check out alternative bikes like recumbent that might suit your needs more effectively than a standard bicycle) are all options to consider with your doctor. Work on a treadmill is also a viable option.
Before You Start an Exercise RoutineBecause it is critical to take good care of your joints, it is important to talk to your doctor about any exercise program you are considering starting. There are some exercises that may be actively harmful in some types of arthritis cases.
Personal trainers with experience in adaptive exercise and physical therapists are also a good resource for developing an arthritis sensitive exercise program that has both a standard set of exercises and a plan for how to address exercise when you are experiencing more significant symptoms.
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