4 Different Exercise Regimens For Arthritis

Photo By Philipp Lublasse – Unsplash

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Arthritis Pain and Stiffness – Photo By Tashatuvango – Pixabay

Exercise Helps Ease Arthritis Pain And Stiffness

It is crucial that people with arthritis exercise as it increases flexibility and strength helps combat fatigue, and reduces joint pain. Of course, this might seem overwhelming when your joints are stiff and you are in pain, but moderate exercise can ease the pain and help you maintain a healthy weight.

Keeping your muscles and surrounding tissue strong is crucial to maintaining support for your bones.  Not exercising weakens those supporting muscles, creating more stress on your joints.

Your doctor or a physical therapist can work with you to find the exercise plan that gives you the most benefit with the least aggravation for your joint pain, depending on what type of arthritis you have and the joints involved.  

Exercises for Arthritis

They might recommend range-of-motion exercises, strengthening exercises, aerobic exercise, and other activities.

Range-Of-Motion Exercises – These exercises relieve stiffness and increase your ability to move your joints through their full range of motion, and include raising your arms over your head, rolling your shoulders forward and backward. These exercises can be done daily in most cases.

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Strengthening Exercises – These exercises help you build strong muscles that help support and protect your joints. Weight training can help you maintain or increase your muscle strength. Avoid exercising the same muscle groups two days in a row, rest a day between your workouts, and take an extra day or two if your joints are painful or swollen.

When starting a strength-training program, two days a week is all you need to maintain your gains, but a three-day-a-week program can help you jump-start your improvement.

Man Swimming – Photo By Tookapic – Pixabay

Aerobic Exercise -Aerobic exercises help with your overall fitness. They can increase your stamina and energy levels, improve your cardiovascular health, help you control your weight.

 Low-impact aerobic exercises that are easier on your joints include walking, bicycling, swimming and using an elliptical machine. It is a good idea to work your way up to 150 minutes of moderately intense aerobic exercise per week.

To make it easier on your joint you can split that time into 10-minute blocks.

Moderate-intensity aerobic exercise is the safest and most effective if it’s done most days of the week, but even a couple of days a week is better than no exercise.

Gentle Forms of Yoga – Photo by GDJ – Pixabay

Other Activities – Activities such as mowing the lawn, raking leaves and walking the dog can count as exercise, as long as you are moving that helps. Gentle forms of yoga or tai chi can help you improve balance, prevent falls, improve posture and coordination, and elevates relaxation.

Inform the instructor about your condition and avoid positions that can cause pain.

How To Protect Your Joints Before You Start Exercising

  • Make it low impact – Low impact exercises or exercise in the water to have less joint stress when moving.
  • Apply heat – Heat can relax your muscles and joints and relieve pain. You can use warm towels, hot packs or a shower as heat treatments, warm, not hot, and for about 20 minutes.
  • Move with gentle motion – Moved gently to warm up, and then begin with range-of-motion exercises for five to 10 minutes before you move on to strengthening or aerobic exercises.
  • Move with slow movement –  Exercise with slow and easy movements. If you feel pain, take a break. Slow down if you notice swelling or redness in your joints.
  • Apply ice afterward – Apply ice to your joints for up to 20 minutes as needed after activity.
Inflamed Elbow – Photo By nattanan23 Pixabay

Conclusion

Exercise is a must if you have arthritis, so keep moving to help alleviate the pain and stiffness. The benefits outweigh the pain!

Don’t exert yourself more than you think your joints can handle. Take it slowly and increase your exercise length and intensity as you progress.

Talk to your doctor about what pain is normal and what pain is a sign of something more serious. If you have rheumatoid arthritis, ask your doctor if you should exercise during general or local flares. 

I am not a doctor or in the medical field, or giving you advice, but did get this information from reputable resources. Be sure to speak with your doctor before you start any exercise routine.

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Posts may contain affiliate links. As an Amazon Associate, we earn from qualifying purchases and collect a small commission at no cost to you. This helps my blog to keep going. Thank you! For more info, read my disclosure policy.

#arthritis #pain #stiffness #exercise #lowimpact #jointpain #rangeofmotion #strengthening #aerobic #moderateintensity #yoga #swimming #rheumatoidarthritis #doctor #gentlemotion #heat #ice

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4 thoughts on “4 Different Exercise Regimens For Arthritis

  1. Really helpful information for people suffering from arthritis! Your posts are always motivational & inspiring!

    1. Thank you Chris, I always appreciate your feedback! I remember other bloggers saying “give people something of value in your posts”.

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