People with arthritis suffer from limited and often painful mobility because of inflammation in their joints. Exercising when you have arthritis is a great way to build strength in your joints and increase mobility. You should focus on three different types of exercise daily to help ease arthritis pain and regain some movement in your joints.
Flexibility
The most important of the exercises you need to do if you have arthritis are ones that help your mobility. These exercises can protect your joints by reducing the risk of injury and help you warm up for a more intense workout. Perform one set of these exercises one to two times each day for maximum flexibility. These types of exercises help flex joints in your fingers, arms, neck and legs.
For your neck, turn you head slowly to the right and left two to four times. Also tilt your head from shoulder to shoulder.
For arms: Sit in a chair with your arms on your lap and your palms pointed toward the ceiling. Bend and unbend your fingers. Next, bend your fingers inward and flex your wrists toward your body (be careful to keep your fingers loose and not make a fist). With your wrists flexed, bend your elbows and bring your hands to your body. While in this position, bring your elbows up and move them in circles in the air. Finally, unfold your arms and stretch toward the ceiling. Bring your arms down in the opposite motion. Repeat this twice.
Short arc quads are good leg exercises. Lay on the floor and place a rolled towel under your right knee to give it some height. Then lift your right leg and straighten it. Hold this position for 5 seconds. Then bring your leg down and switch sides.
Strengthening
Strong muscles will help lessen the stress on your joints, which will help with mobility and arthritic inflammation. By doing strength exercises every day, your muscles will build mass to better absorb stress and help with mobility. There are two different types of strength exercises, isometric and isotonic. Isometric exercises are ones during which you will tighten your muscles but not move your joints to help build muscles without suffering joint pain. Isotonic exercises require you to move your joints while strengthening your muscles.
An example of an isometric exercise is one that will help build chest muscles. Place your hands in front of your chest with your palms together and your elbows at your sides. Press your palms together and hold them there for a count of five. This builds chest muscles with no repetitive movement. For an isotonic exercise, sit in a chair and slowly extend one leg so it is straight out from you. Bring it back to resting and repeat with the opposite leg.
Aerobic
Aerobic exercises move the muscles of the body in rhythmic, continuous motions to bring up your heart rate. This could be walking, running, swimming or any other exercise that increase your heart rate. These exercises will make your heart, lungs, blood vessels and muscles work better together and help with mobility.
Walking or swimming for 30 minutes a day three to four times a week is a good target amount. You can work up to this goal if you are having trouble making it at first. Work out as long as you can without hurting yourself, and slowly increase the duration until you hit the 30-minute mark.
