According to the Arthritis Foundation, exercise is important in the reduction of pain and joint discomfort associated with arthritis. If you have arthritis, the idea of exercise might be challenging, but by starting slowly and performing exercises that you are comfortable with, you can gradually improve your fitness level, lose weight and manage arthritis better. Consult with your doctor for advice on exercises that are appropriate for you.
Yoga
Yoga is a flexibility exercise that involves stretching and gentle movements. The Arthritis Foundation says that flexibility exercises are the most important for arthritic people because they improve range of motion and protect joints from injury. You can perform yoga on the ground or in a pool or tub. Yoga improves muscle strength and aids weight loss, which in turn reduces joint stress on joints. Other benefits of yoga include stress reduction, social interaction in a group setting and management of depression. Yoga also can instill and improve tolerance for arthritic pain.
Tai Chi
Tai chi is an ancient Chinese exercise that offers several benefits for arthritic people. Its gentle, fluid movements are low-impact and therefore suitable for people with stiffness and pain in the joints. Tai chi also relieves stress and calms the senses, improves balance and relieves arthritic pain and discomfort. A study by the Tufts Medical Center in Boston found that tai chi offered effective relief for people with severe knee osteoarthritis.
Cycling
Cycling is a non-weight-bearing exercise that aids weight loss and provides a good cardiovascular workout. It is easy on the joints and there is a reduced risk of injury when you use a stationary cycle. If you have arthritis and a reduced level of activity, you might develop problems with balance. A stationary bike that provides adequate support is a good exercise option because you do not have to turn or lean on it.
Water Walking and Swimming
Water walking and swimming are easy on the joints because the buoyancy of the water supports your body weight, thus minimizing joint discomfort and stress during movement. You have to work harder to move in water because it provides 12 times the resistance of open air, but this enables you to develop your muscles. Water walking at the deeper end of the pool provides a more strenuous workout. You can water walk or swim throughout the year by switching to an indoor pool in winter.
Resistance Training
If you have arthritis, you can reduce the strain on your joints by strengthening your muscles and also improve your range of motion and strength by performing resistance training. Use weights or resistance bands to strengthen and tone your muscles. The Arthritis Foundation recommends daily practice of strengthening exercises for people with arthritis.
