Exercise for Arthritis

If you suffer from arthritis pain, talk with your health care provider about the benefits of exercise for arthritis.

Benefits of Exercise for Arthritis

Arthritis pain is often accompanied by swollen joints. The last thing you feel like doing is exercising. But even though you may not feel like it, working through the pain offers you worthwhile benefits. For example, regular exercise targeting arthritis can help manage the disease by:

• Keeping muscles around arthritic joints strong
• Lessening bone loss
• Possibly aiding in the control of pain and swelling
• Reducing stiffness
• Replenishing lubrication to joint cartilage

Along with these benefits, those who regularly exercise for arthritis can also reap the overall effect of exercise which can include things like increased energy and better sleep. Plus, combined with the right diet, it can also help with weight loss or weight management.

How to Exercise When You Have Arthritis

Exercise for people with arthritis must be adapted so as not to aggravate the affected joints. The American College for Sports Medicine recommends modifying exercises for people who have arthritis. These modifications include things like:

• Gradual progression: This includes starting slowly and gradually increasing exercise intensity. This is important because if you push yourself too much it can backfire and result in more pain and tenderness, and can even cause joint damage. So while you may be excited about the prospect of doing something about your arthritis, be sure to do it right. Start out with a few minutes of exercise followed by rest.
• Protect your joints: To protect your joints, steer clear of exercise that requires quick or repetitive movement of your arthritic joints.
• Be careful: It's important to adapt exercises to your individual needs because arthritic joints are more susceptible to injury. Talk with your doctor about what steps are appropriate for you to protect your joints while exercising.

Recommendations from the Arthritis Foundation

Your doctor will already be aware of the fact that the Arthritis Foundation recommends active range of motion exercises that target arthritis, but it is a good idea for you to understand these recommendations as well. It's your health and your joints, and if you hope to improve your health it's important not to aggravate your condition. The following recommendations from the Arthritis Foundation include these basics:

• Exercise one to two times each day
• When you experience flare ups, movement should be slow. Don't push beyond the point of discomfort.
• Exercise in a warm environment
• Exercises should include range of motion exercises:
  • Leg swings
  • Lying knee-to-chest pulls
  • Shoulder circles

Types of Exercise

What exercises your doctor assigns you will depend on the seriousness of your condition. Your doctor or therapist will know best what kind of exercises will help you the most, but along with daily flexibility exercises, other exercises used to help treat arthritis include:

• Isometric strengthening exercises: Contracts muscle without moving your joint
• Isotonic strengthening exercises: Contracts muscle and involves one or more joints

Strength training should be gradually incorporated into your routine two or three times a week. Don't push yourself too hard. Be careful and don't try to lift too much. If you feel joint pain, stop and lessen the resistance or replace the exercise with another.

As for aerobic exercise, choose something low impact like walking. Other low impact cardiovascular exercises include:

• Swimming
• Water exercises
• Cycling

Doing exercises for arthritis will help preserve your range of motion, flexibility and build joint stability. However, following a balanced exercise plan that's more rounded also helps reduce other health risks such as cardiovascular disease.

Be Sure To Talk to Your Doctor

It can't be stressed enough, that before you start an exercise program for arthritis you should talk to your doctor. As your health care provider, they will be aware of your medical history, understand your current fitness level and will know the best approach for you to take toward optimum health through exercise.

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