‍10 Expert-Recommended Exercises for Arthritis

If you are someone who is suffering with arthritis or if you know someone who is affected by it, the last thing that will come to anyone’s mind is exercising or working out. Generally, people are of the opinion that exercising with arthritis is a big no-no and will damage your joint health even more.

However, what if we said that the truth is quite the contrary?

Experts around the world suggest that exercising can actually help you manage your joint troubles effectively. However, it doesn’t mean that exercise for arthritis should be walking kilometers at a stretch or swimming for hours. To stay healthy, a moderate amount of exercise based on your condition is more than enough.

Still don’t believe us? Read on!

How exercise helps in joint pain management

The right type of exercise frees your joint instead of causing pain. It improves your fitness levels and overall health. Our bones require strong muscles for daily movement and support. When you don’t work out, your muscles become weak and put stress on the joints. Thus, causing tremendous pain and stiffness.

Here are some benefits of exercising -

• Improves bone density
• Strengthens joints and muscles
• Supports joint lubrication and nourishment
• Increases energy & helps control weight
• Helps control weight
• Improves mood
• Builds muscular strength
• Lowers stress levels

Exercises for arthritis

Follow only the exercise for arthritis that a certified professional has suggested to you. It will ensure that you have a customized plan basis your joint health. Exercising is crucial for strengthening your bones and fighting fatigue. Some of the best exercises for arthritis can be divided into mobility exercises, bone strengthening exercises, and aerobic exercises.

Mobility exercises

Practicing mobility exercises allows joints to move in full range of motion. It reduces the stress on your joints and brings down stiffness tremendously. Some widely recommended exercises for improving your range of motion are rolling shoulders backwards & forwards and stretching arms. These are some everyday exercises that are effective and easy to follow.

Bone strengthening exercises

These types of exercises help in building strong muscles to protect and support your joints. Weight training exercise is considered to be the best bone strengthening activity. It keeps your muscles strong and builds tissues. Use of hand weights or machines and resistance bands can also assist in building your bone strength. Weight training should be done for at least two days a week. All the major muscles of your body should be targeted during these exercises.

Aerobic exercises

To improve your overall fitness and stay healthy, aerobic exercises are the best way forward. They elevate your heart and lung health, increase energy, and control weight. Some aerobic exercises which are easy on the joints are walking, swimming, bicycling, and water aerobics. You can practice close to 150 minutes of aerobics in a week. Exercise for 10 minutes in a session to make sure your joints are not under heavy stress.

Other options

While mobility exercises, bone strengthening exercises, and aerobic exercises are the widely followed activities, one can explore other options like yoga and tai chi as well. The list is endless. Even many household chores with the right form & technique can be a good way to exercise. The key is to move your body and improve balance & posture while easing out the tenseness in the joints.

General tips for joint protection during exercise

Arthritis workouts in haste and without precaution can damage your joint health. One must start slow and not push themselves too hard. Work your muscles slowly and when you feel confident enough, then increase the intensity. Whatever exercise you may choose to go ahead, consider these general tips as a daily care for your joint health.

Low impact, high results

Choose low-impact exercises that will give you better results. Stationary or recumbent bicycling, swimming, or elliptical trainer workouts help in lowering joint problems without putting unnecessary strain.

Hot packs

Heat relaxes your joint tension and eases the pain. You can use hot packs, warm towels, or a shower for the same. The temperature should be warm and not too hot.

Slow and steady wins the race

Start exercising slowly and move easily. Don’t strain your muscles and take breaks from time to time. Gradually increase the strength and speed as you feel confident. However, consult with your professional before taking any major decisions.

Ice it out

After every exercise, ice up your joints for up to 20 minutes. It helps ease out muscle tension, especially swelling.

The final word

If you too are wondering “can arthritis be cured by exercise?,” then a direct answer would be no. However, exercising daily will give your joints the strength and flexibility it needs – helping you manage the symptoms of arthritis effectively. Along with exercise for arthritis, maintain a healthy diet and stay in touch with your healthcare expert to reclaim your life.

FAQs

1) Can exercise worsen arthritis?

Exercising daily helps reduce pain and improve joint function to manage arthritis.

2) What exercises are best for knee arthritis?

Exercises for arthritis like walking, swimming, cycling, and yoga are best for knee arthritis. These are low intensity activities that don’t put strain on your joints.

3) Can exercise help with rheumatoid arthritis symptoms?

Yes, it does. Exercising daily can help manage rheumatoid arthritis symptoms.

4) How can I start exercising if I have arthritis?

Start off with basic exercises that are low intensity. Take breaks and make sure you don’t put strain on your joints.