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Exercising with Arthritis
Discuss with your doctor or physical therapist which activities within each category are right for you. These tips can help you get a good start: Learn how to do exercises properly and safely. Talk with a physical therapist who knows proper exercise techniques and is familiar with your condition. Start gradually and focus on having fun while you exercise. The AF recommends starting with flexibility exercises and moving on to strength training and endurance. If you are reluctant to start exercising because of pain, consider a water exercise program. Done in a pool, these exercises rely on the buoyancy of water to reduce stress on your joints. Maintain a well-balanced program. You should move your joints through their full range of motion twice a day in addition to walking, swimming or performing another aerobic activity. If you don't do anything else for exercise, fitness experts recommend that you stretch all major muscle groups each day. Make working out a part of your routine. Set aside specific times for exercise and don't skip workouts. Warm up carefully. Start by massaging stiff or sore areas, then do gentle range-of-motion and strengthening exercises for at least 10 minutes. At the end of a workout, cool down by doing the same exercises at a slower pace for 5 to 10 minutes. Work at a comfortable, smooth pace. Pay attention to your body. Don't exercise a painful or swollen joint; switch to another activity. Follow the two-hour pain rule: An activity is too strenuous if joint or muscle pain lasts two hours after exercising or is worse the next day. The benefits of water Exercising in water allows you to stretch and strengthen muscles, as well as condition your heart and lungs without putting stress on your joints, the AF says. A healthy person can burn 400 to 700 calories per hour in the water. Water exercise can be done by anyone, even those who have severely restricted range of motion or who cannot exercise on land without pain. Walk this way Walking is a good exercise for people with arthritis. It builds endurance by conditioning your heart and lungs. It strengthens bones, reducing the risk for osteoporosis. This is important for people with arthritis on drug therapy that can weaken bones. Walking also strengthens muscles and helps with joint flexibility, the AF says. People with arthritis who don't walk or do other exercise may end up with stiffer joints and weaker muscles because of inactivity. Strong muscles protect the joints. Trying tai chi Many people with arthritis find tai chi a good way to get exercise. This ancient Chinese exercise improves stretching and flexibility while focusing on relaxation. Exercise ideas Examples of stretching exercises such as those listed below should be done once or twice daily to maintain your range of motion. As you do them:
Shoulder raise Lie on your back. Raise one arm over your head, keeping your elbow straight. Keep the arm close to your ear. Return it slowly to your side. Repeat with your other arm. Shoulder stretch With your head down, place your hands behind your head. Move your elbows back as far as you can while moving your head back. Return to starting position and repeat. Hip stretch Lie on your back with your legs straight and six inches apart. With your foot flexed, slide your leg out to the side, then slide it back to the starting position. Repeat with your other leg. Knee and hip bend Lie on your back with one knee bent and the other straight. Bend the knee of the straight leg and bring it toward the chest. Push the leg out straight into the air, then lower it to the floor. Repeat with the other leg. Ankle stretch While you're sitting with your feet flat on the floor, straighten your legs out in front of you and lift your toes as high as possible. Return them to the floor and lift your heels as high as possible. Repeat. |
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