Aerobic Exercises & Arthritis

It is essential for people with arthritis to exercise regularly. Aerobic exercise can help you reduce your arthritis symptoms and help you reach or maintain a healthy weight, which can also relieve pressure on your joints. Aerobic exercise can also help you sleep better and improve your self-confidence. Participating in water-based aerobic exercises, walking or cycling are some types of aerobic exercise that can help you manage your arthritis.

Water Activities

Water-based aerobic exercise can help reduce the stress placed on your hips, knees and spine. Swimming laps, water aerobics or water walking are some examples of exercises you can do in the water. Because water is 12 times more resistant than air, you still get a good workout without the stressful impact on your joints.

Walking

Walking can have a low impact on your joints, is inexpensive and can be done virtually anywhere. You should complete your walking routine during a time of day when your arthritis pain is least severe. Also, because walking is a weight-bearing exercise, it can help you strengthen your bones, which lowers your risk for developing osteoporosis.

Cycling

Cycling can be done outside in the fresh air or inside on a stationary bike. As with other recommended exercises for arthritis, cycling has a low impact on your joints while still allowing you to improve your fitness. Although cycling can be beneficial, avoid cycling if you have arthritis in your hands, as gripping the handlebars may cause pain.

Considerations

The American College of Sports Medicine recommends at least 20 to 30 minutes of aerobic exercise three or more days each week for arthritis patients. This amount of exercise can be done all in one exercise session or in shorter sessions lasting at least 10 minutes. You should always check with your doctor before beginning an exercise program if you suffer from arthritis to make sure the types of exercise you choose will not aggravate your condition. If your joint pain lasts longer than two hours after your exercise session, reduce the intensity and duration of your exercise routine.