Arthritis produces pain and stiffness that causes disability in 46 million adults in the U.S. Exercise increases flexibility and endurance to overcome muscle weakness, mobility limitations and joint pain for arthritic patients, notes the Arthritis Foundation. An article in the September 2010 issue of "Arthritis Care & Research" describes the beneficial aspects of exercise promoting the release of endorphins, or pain-relieving substances, into the bloodstream, which help relieve the pain caused by the symptoms of arthritis.
Stretching Exercises
Each exercise routine should start with stretching, notes the National Institute on Aging. In addition to the role of stretching as a warm-up exercise to prevent injury, reaching improves range of motion, which helps you perform daily activities. Gradually work up to performing stretching exercises at least three times a week for at least 20 minutes at each session.
Weight Training
Weight training generates muscle strength. Strong muscles support painful joints affected by arthritis. According to The Glucosamine-Arthritis Organization, light exercise weights of 1 to 2 lbs. for the arms and 1 to 2 lb. weight bands for the legs can initiate the weight program. Increase the weights slowly to reduce over-exercised and sore muscles.
Water Exercises
Because the buoyancy of water takes weight off the painful joints in arthritis, exercising in a warm pool may be beneficial. When exercising in the water, the water eliminates the stress on the joints, along with strengthening the muscles and increasing range of motion. "Arthritis Today" reports that walking in water provides 12 times the resistance of air and produces a great workout without the wear or tear on joints.
Walking Program
Walking represents one of the best all-round exercises for health, but may be too strenuous for arthritic individuals. If the disability from arthritis is severe, you may benefit from water exercise. If you're able to mobility, walking three times a week for a minimum of 20 minutes per day provides an effective cardiovascular workout.
Tips to Stay Focused
The best motivation for exercise is picking an activity that you enjoy. "Arthritis Today" gives the following suggestions to keep motivated. After starting an exercise you enjoy, keep a journal of your daily activities to chart your progress. Continue exercising even in rain or adverse weather by going to indoor malls to walk around the stores. Use positive self-talk to deal with pain and remember to take non-steroidal anti-inflammatory medication a half hour before starting exercise.
References
- Arthritis Foundation: Exercise and Arthritis
- National Institute of Aging: Stretching Exercises
- "Arthritis Today"; Psyching Yourself Up to Exercise; C. Pagan; 2009
- The Arthritis & Glucosamine Information Center: Exercises for Arthritis
- "Arthritis Care & Research"; Effect of Community Delivered Effect on Pain and Physical Functioning on Adults with Arthritis; G. A. Kelley, et al.; 2010
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