Contrary to popular belief, individuals who suffer from joint pain and other symptoms related to arthritis are not necessarily exempt from exercise. In fact, specific exercises designed for individuals with arthritis can actually help to decrease pain and stiffness and promote mobility, flexibility, and overall well-being instead.
Low impact exercises such as cycling, swimming, and walking are an excellent way to maintain your physical health and give your mental health a little boost as well. These exercises are not only gentle on your joints but also provide for a full-body workout that benefits your overall fitness.
A healthy dose of exercise can do wonders for the mind and body and can help keep the muscles and joints strong and in control.
At Home Exercises for Individuals with Arthritis
If you’re unable to make it to the gym or your local fitness studio, your living room or bedroom is a perfectly fine space for you to get your workouts in.
1. Aerobic Exercises
Improving your cardiovascular health should always be on your fitness radar. Aerobic and endurance exercises boost overall fitness and work to build a strong heart that can protect you from heart attacks and strokes in the future.
Low to moderate exercise is important to maintain a healthy weight and get your energy levels up to improve your performance levels during the day.
Aerobic exercises include indoor cycling, exercising on the elliptical, swimming, or even walking back and forth around the house.
2. Range-of-Motion Exercises
Gentle exercises such as rolling your shoulders back and forth are beneficial to relieve any stiffness and increase the mobility of your joints.
Range-of-motion exercises are simple and can be done daily to keep the muscles fluid and improve movement.
3. Strengthening Exercises
Investing in a set of light dumbbells will be the best decision you make when it comes to exercising with arthritis. Using light weights and performing strengthening exercises promotes strong muscles and therefore, helps to alleviate the stress on weak points.
Make sure you talk to your doctor or a physical therapist before trying any new exercises on your own as they are the ones who will guide you on how to perform these exercises safely and correctly.
4. Yoga Poses
Yoga involves stretches and poses that can actually boost one’s mood and improve symptoms of arthritis. Specific yoga poses are safe to do and can be extremely beneficial for the joints in the long run.
Talk to your local yoga studio and ask the yoga practitioner if they can design a safe routine for you to practice at home. Once your doctor approves, there’s nothing stopping you from finding relief from your symptoms.
5. Stretching Exercises
Stretching is one of the best things you can do for your body, especially when it comes to the joints affected by arthritis. Your range of motion and pain can improve with daily stretches as long as you listen to your body and don’t push yourself too hard.
Gentle arm circles and reaching for your toes are good stretches to start with and your doctor can help you with specific stretches if you are looking to target certain areas.
Tips to Take Away
It is important to protect your joints and make sure that the exercise does more good than harm to your body.
Some important tips to ensure a safe and effective workout include:
- Make sure you engage in low impact exercises. High impact workouts will only aggravate your condition and put stress on your joints.
- Move as slowly and gently as possible. This is important especially as you warm-up to your exercise.
- Apply heat. Relax and alleviate your joints from any pain by applying a heat pack before your exercise.
- Apply ice. Apply an ice pack to your joints for about 20 minutes after your workout in order to reduce any swelling that is caused by the exercise.
- Before you go out and start your exercise routine, make sure you get a green light from your doctor and keep him or her in the loop if you make any changes to your routine.
Quick FAQs
1. What kinds of exercises are safe for individuals with arthritis?
Low impact exercises such as swimming, walking, and cycling are beneficial for people with arthritis.
2. What kinds of exercises are safe for individuals with arthritis in the knee?
Low impact exercises that don’t put too much pressure on the knee are safe for individuals with arthritis in the knee. Avoid running or jogging and engage in swimming and walking as these exercises are gentle on the joints, especially when it comes to the knees.
The content of this Website is for is for informational purposes only, is general in nature and is not intended to diagnose, treat, cure or prevent any disease, and does not constitute professional advice. The information on this Website should not be considered as complete and does not cover all diseases, ailments, physical conditions, or their treatment. You should consult with your physician before beginning any exercise, weight loss, or health care program and/or any of the beauty treatments.
References:
Exercises for Arthritis. (n.d.). Retrieved from https://creakyjoints.org/education/alternative-treatments/exercises-for-arthritis/?gclid=EAIaIQobChMI6O3ggJqG2wIVQV6GCh0MvwABEAAYASAAEgInGfD_BwE
How do exercise and arthritis fit together? (2016, October 26). Retrieved from https://www.mayoclinic.org/diseases-conditions/arthritis/in-depth/arthritis/art-20047971
