Arthritis, if not properly treated, can lead to the sufferer's inability to complete the simplest tasks like climbing stairs or lifting objects. There was once a tendency to reduce activity in order to prevent further inflammation of the joints but it has become clear that exercise can play an important part in treating arthritis. Range of motion and strengthening exercises are recommended as they can help to improve the mobility of the joints. Low impact aerobic exercises should also be considered as a way of maintaining general fitness without aggravating the joints.
Resistance Training
Research conducted at the Bangor and Gwynedd Hospital in Wales showed that resistance training can help improve mobility in arthritis patients. The 2010 study, led by Dr. Andrew Lemmey, found that weightlifting improved function by 20 to 30 percent and increased strength over 100 percent. The increase in muscle strength around the joints helps to reduce the stress placed on the joint and therefore helps to reduce pain and improves mobility. Those beginning a resistance training program should start with machine weights, resistance bands and bodyweight exercises before progressing to heavier free weights.
Flexibility
Range of Motion exercises are aimed at increasing flexibility. Stiffness in the joints from arthritis can reduce your flexibility, so it is important to exercise them individually. Flexibility exercises will stretch your joints as far as they can go. A typical neck exercise would be to slowly turn to your right as far as is possible and then repeat to the left. It is important to do the exercise slowly in order to stretch through your full range of motion without causing injury. Other exercises include pelvic tilts, finger massage and various leg stretches. A physiotherapist will usually assign a specific group of stretches based on individual needs.
Fitness
It is important to maintain general fitness despite the limitations that can accompany arthritis. Exercise benefits your overall health and it can also help to control or reduce weight, which can lessen the stress on some joints. The Orthopedic and Sports Medicine College at the University of Washington recommends walking because it places less stress on the joints than does running and can fit into anyone's daily life. It also suggests cycling, again because of its low impact nature. Ideally, you should exercise for 20 to 30 minutes per day, 3 times a week.
Alternative Exercise
A 2010 study led by Leigh Callahan, Ph.D., a member of the University of North Carolina's Thurston Arthritis Research Center, found that tai chi helps to relieve arthritis pain while improving reach, balance and well-being. This slow movement martial art can be practiced in group classes or individually, so can easily fit into an arthritis patient's program. Water exercises such as swimming and aqua aerobics are also beneficial to arthritis patients. Because you are practically weightless in water, stress on the joints is reduced and you are able to exercise with greater ease.
References
- BBC Health: Arthritis and Weight Training
- University of Washington Department of Orthopedics and Sports Medicine: Range of Motion Exercises
- University of Washington Department of Orthopedics and Sports Medicine: Fitness Exercises
- NIAMS: Health Info - Arthritis
- UNC School of Medicine: Arthritis - Tai Chi Study
