Exercise may help alleviate arthritis pain. Exercise of low impact aerobic nature such as walking, biking, swimming or using an elliptical machine are excellent forms of low impact aerobic exercise that improve overall health, weight control and muscle building without stressing out joints. Walking, bicycling and using an elliptical machine are among the many suitable choices available to you.
Strong muscles support bones, alleviating joint strain. Aim to participate in at least 150 minutes of moderate aerobic activity every week.
Endurance Exercises
Strengthening muscles helps protect joints. Strengthened muscles help absorb shock and alleviate pressure on weakened joints. Exercise may also increase flexibility, decrease morning stiffness and enhance balance.
Endurance exercises such as walking, swimming and biking can improve cardiovascular health while strengthening bones, joints and muscles. Furthermore, endurance exercises help burn calories which contribute to weight loss while relieving strain from joints.
However, it is essential that you listen to your body during endurance exercises and don’t push too hard. If any symptoms of arthritis flare-up during or after an activity, stop the workout immediately until the discomfort subsides before continuing your routine.
Before engaging in any physical exercise routine, always consult with a medical provider first. A physical or occupational therapist can tailor an exercise program specifically tailored to your condition and fitness level as well as teach safe aerobic and strength training exercises in order to prevent injury.
Strengthening Exercises
Strengthened muscles provide essential support to joints and provide protection from damage. Exercise is one way to build and maintain strong muscles.
Aerobic exercises such as walking, cycling, swimming and using an elliptical machine can improve endurance and ease arthritis pain. Aim to complete 150 minutes of moderate intensity aerobic activity on most days throughout the week for best results.
Strengthening exercises – movements that work muscles against resistance – may be an effective way to decrease arthritis pain. Your doctor or physical therapist can recommend strengthening exercises tailored specifically for you that target specific muscles; you could use weights, workout machines or body-weight exercises such as modified squats for knee strengthening).
Weakened muscles place added strain on painful joints. Speak to your health care provider about making exercise part of your routine; your physician, physical therapist or other expert in treating arthritis can guide you toward finding appropriate types and amounts of physical activity to meet your condition’s specific needs.
Flexibility Exercises
Strong muscles, tendons and ligaments act like a brace to support joints and reduce pressure on arthritic areas, as well as help protect from injury. Regular exercise helps strengthen these supportive tissues.
Flexibility exercises such as stretching are an integral part of life for anyone, but particularly for those living with arthritis and other joint conditions. Stretching exercises can improve posture, relax tight muscles and expand range of motion.
Before and after you exercise, be sure to warm up and cool down properly in order to maximize blood flow to muscles and joints, helping prevent stiffness and injury. Speak with members of your health care team about which forms of aerobic exercise would best benefit you and what steps to take should pain or stiffness increase or decrease. They may provide suggestions of low or no impact cardiovascular exercises along with strengthening or flexibility exercises that could safely modify your routine as needed.
Balance Exercises
Exercise to strengthen balance can reduce fall risk for people living with arthritis. It is crucial that they consult a health provider with experience in exercise prescription for arthritis patients.
Strengthening muscles, ligaments and tendons provides additional support to joint areas, relieving stress on them and relieving any associated discomfort. Stronger muscles also help control weight, further relieving strain on joints.
People living with arthritis should begin with low-impact aerobic exercise that doesn’t jar their joints, such as walking, swimming, cycling or using an elliptical machine. Walking, swimming and cycling are excellent forms of aerobic exercise that won’t strain joints – such as walking, swimming or using an elliptical machine are great examples – that can gradually be increased over time as your body adjusts. Other strength-building exercises that could benefit include isometric and isotonic movements – these involve non-bending affected joints but build muscle strength through repetitions or increasing weight resistance (with small dumbbells for instance). Be sure to consult your physical therapist about suitable strengthening exercises – they should provide a list of safe and effective strengthening exercises tailored specifically towards you needs!
