Exercise With Arthritis - Part 2

If pain is a significant issue you can start with exercises in the pool. The water helps to reduce the impact on the joints and reduces the stress on your hips, knees and spine. There are many different types of aquatic programs designed specifically for individuals who suffer from arthritis so call around to your local pools, YMCAs and gyms to find a program that works for you.

There are several different exercises that will work both your cardiovascular system and increase your muscle strength that you can consider. Walking is an excellent choice that maintains flexibility, aids in bone health and builds strength. TaiChi is a gentle martial arts program that improves relaxation, mobility and range of motion. Yoga can aid with pain relief, relaxes stiff muscles and eases sore joints. Bicycling can be done both indoors and outdoors. It is an excellent low impact option. And, while you may not consider it, jogging can still be an option when performed on soft surfaces and using appropriate shoes.

To get the most benefit from any program you must be consistent and build up to working gradually. This means working each day with one or two days off per week and gradually increasing the amount of time you spend exercising. The best time to exercise is when your symptoms are at a minimum. For most this means after the morning stiffness subsides.

Never overdo your exercises. This is not a program where “No Pain, no Gain!” is applicable. Listen to the signals your body is giving you. If there is too much discomfort during an exercise then back off just a little and work up to the amount you first attempted. Set realistic goals for yourself and stop if any joints are swollen, tender, or warm.

Exercising with arthritis is an important part of keeping the joints mobile and healthy. Without exercise you are likely to get stiff and be reduced to sitting or a wheelchair more quickly than if you were able to stay mobile. However, it is also important to incorporate rest periods and rest days into your program to allow your body time to heal and recover.

Resources:

University of Washington Orthopaedics and Sports Medicine

http://www.orthop.washington.edu/?q=patient-care/articles/arthritis/exercise-and-arthritis.html