Exercise & Arthritis
Can people with arthritis exercise?
Yes, they can!
It is important for people with arthritis to discuss exercise programs with
their doctors and other health care providers. Certain activities may be
more beneficial than others, and a proper exercise program should improve
joint mobility and reduce pain, rather than intensifying muscle pain and
stiffness. Low-impact training is typically the best way to introduce your
body to exercise and movement. A physical therapist or personal trainer may
be useful in assisting you with your fitness plan.
Weight reduction is an
important benefit of an exercise program for people who are trying to loose
weight. Research has proven that the correct types of exercise can actually
improve some of the symptoms of arthritis. Proper exercise has been show
to reduce muscle stiffness, increase range of motion and flexibility, improve
circulation, increase muscle strength, and enhance cardiovascular endurance.
What
types of exercise can I do?
Flexibility/Stretching
Stretching
exercises can improve range of motion and reduce stiffness and muscle soreness.
You can reduce injuries by enhancing your flexibility.
Muscle Conditioning/Strengthening
Muscle conditioning exercises such as lifting weights or
working out with exercise bands can increase your strength and lead to a
reduction in pain.
Aerobic exercise
is a type of physical exercise that increases the work of the heart and lungs
involving the repetitive use of the large muscles. Exercises such as walking,
swimming, and cycling are excellent aerobic activities and result in improved
health and fitness, stress reduction, and the prevention of cardiovascular
disease.
It’s time to start moving and Save Your Joints! Here are a
few simple way’s to start.
Swimming
Swimming is an
excellent non-weight bearing form of aerobic exercise for arthritis. The
buoyancy of the water allows your joints to get a full range of motion while
being in a protected environment. Today many health clubs, YMCAs, and hospitals
have swimming pools and several clubs offer specific water-based exercise
programs for people with pain or injuries.
Walking is ideal! You can do it anywhere; it’s free,
easily accessible and refreshing. Make sure that you stretch
first! Be prepared! Start with a good pair of walking shoes and a plan in
mind. Commit to five
or ten minutes a day and soon you will be ready to increase your
speed and duration. You may want to team up with a friend or spouse for added
motivation
and camaraderie.
For more information about walking and arthritis CLICK HERE
Yoga
Yoga offers a combination of stretching, balancing and breathing
techniques. Yoga can help alleviate pain improve circulation,
strengthen your joints, achieve better balance and reduce joint stiffness.
Yoga classes
are inexpensive and centers are popping up everywhere. Many
health clubs and YMCA’s offer yoga classes to their members. It is
important to locate a qualified instructor and discuss your exercise plan
with your health
care providers.
|
