Gentle joint exercises can take the "ouch" out of many painful disabilities associated with arthritis or joint-replacement surgery. Regular exercise keeps you up and moving, keeps you comfortable without as much pain medication, and can actually be fun.
Here are some ideas to get you started on a joint-friendly exercise routine.
1. First, check with your physician to see if you need to lose weight. The Arthritis Foundation calculates that, for every additional pound you carry on your body's frame, there is actually 8 to 10 lbs. of weight on your knees, hips and ankles. So even a small amount of extra weight can effect stress on painful joints. If you need to lose pounds, don't put your joints on a diet, too. Vitamin D and calcium are important nutrients for keeping joints healthy.
2. Work up to a combination of exercises that amount to 30 minutes per day. You will know if you are exercising too hard if you cannot carry on a normal conversation as you are working out. You will know you are not exercising enough if joint stiffness keeps you in the bed or sitting most of the day.
3. Be sure to include exercises that build muscle. Muscles support joints. This does not mean you have to lift weights; walking builds strong leg muscles, too.
4. Tai Chi, water exercises and yoga are excellent ways to help you relax, stretch your muscles and work out without hurting your joints.
5. Be flexible. Regular stretching keeps you limber and helps your muscles stay in shape for joint support. Simple exercises like shoulder lifts and leg lifts while sitting can warm you up for any exercise routine, and are an easy way to get your blood flowing. When you sit, raise your shoulders twice and hold for 5 seconds. Then hold your leg behind your knee and lift each leg for 10 seconds. When you rise, hold your hands together and stretch them toward the ceiling for 10 seconds. All of this adds up to less than 1 minute, yet can help you remain flexible throughout the day.
If you are one of the thousands of people every year who have joint-replacement surgery, you probably did so because of joint pain. If you are planning surgery, begin exercise beforehand if you can manage it; you may well have a faster post-operative recovery. Gentle exercises after surgery can usually begin right away. Take advantage of having physical-therapy assistance while in the recovery phase, so you can establish a personalized routine. If you are not scheduled for surgery, it's never too late. The most difficult thing to accomplish is restoring muscles and joints to new levels of function. "Use it or lose it" applies. Maintaining joint function via a routine of gentle yet muscle-building exercises is essential to reducing pain and keeping you up and going as you get older.
