According to the Centers for Disease Control and Prevention, approximately 46 million, or 20 percent, of American adults suffer from physician-diagnosed arthritis. Exercising on a regular basis helps prevent and improve numerous health problems, including arthritis. Physical activity also helps protect the joints while strengthening the muscles and improving your fitness level. Talk to a medical professional to determine the appropriate exercises for you.
Aerobic Exercise
Aerobic exercise can help prevent arthritis, and it also can help those who have arthritis by minimizing pain and improving mental health, physical function and mental health. Exercises such as swimming, bicycling, walking and fitness classes can raise your heart rate and contribute to weight loss, which reduces the amount of force put on weight-bearing joints. Aim to engage in aerobic exercise for at least 30 minutes five or more days a week.
Strength Training
Strengthening your muscles gives your joints added support and reduces your risk of developing arthritis. According to the Arthritis Foundation, strength training helps your muscles absorb shock and reduce injury. Perform isometric and isotonic exercises. Isometric exercises focus on tightening muscles without joint movement, such as pushing your thighs or palms against each other. Hold the flexed position for a few seconds to exert the muscles. Isotonic exercises improve muscle strength through joint movement. For example, extending your knee while sitting strengthens quadriceps. You can perform isotonic exercises with or without additional weight.
Range of Motion
Range-of-motion exercises such as tai chi and yoga help reduce stress on your joints and improve balance. Tai chi, originally a form of martial art, is a graceful exercise full of range-of-motion movements that help ease any stiffness in your joints or muscles. Yoga helps strengthen and relax your muscles while improving your flexibility.
Stretching
You should do gentle stretching every day, especially before and after a workout. Stretching improves flexibility while protecting your joints and reducing injury. Since sport injuries often have an impact on arthritis later in life, stretching is essential before any type of workout. If you suffer joint stiffness, stretching can be especially beneficial in the morning. Avoid forcing stretches; push yourself only to the point of mild tension. Always warm up with a light walk or marching in place for three to five minutes before stretching.
