Arthritis makes even the smallest activities, like getting up in the morning or making a cup of coffee, painful and difficult. When you're suffering from arthritis pain, exercising may be the last thing you want to do. Although exercise may be tiring, it will help improve your flexibility and balance, and reduce the pain of arthritis. Talk to your doctor before starting a new exercise plan, especially if you suffer from injuries or other health problems.
Flexibility Exercises
Exercises that involve gentle stretching will help improve your flexibility and the range of motion in your joints. Flexibility exercises will help reduce joint stiffness and tenderness. If your joints are particularly stiff in the morning, do stretching exercises as soon as you wake up. Try yoga or tai chi for as long as you feel comfortable. Stop when you feel pain or fatigue. When you are able to practice tai chi or yoga for 15 minutes straight, add weight training and cardio exercises to your routine.
Strength Training
Strength training exercises will help strengthen the muscles that protect your joints. This may prevent arthritis joint pain and help you do everyday activities more easily. Strength training exercises include lifting hand weights or using the weight of your body to condition the muscles. One example of a recommended strength training exercise is the knee lift. To perform the knee lift, sit on a chair with both feet flat on the floor. Extend your elbows so both hands are hanging loose. Lift your right foot off the ground, then slowly lower it back down. Then lift your left foot off the ground. Engage your abdominal muscles each time you lift your foot.
Cardiovascular Exercises
Cardio exercises, short for cardiovascular exercises, raise the heart rate and help the muscles in your body work efficiently. Cardiovascular activities may also improve your athletic stamina so you are able to exercise for longer periods of time. Cardiovascular activities recommended for arthritis include bicycling, swimming and walking. Running and other high-impact activities may not be recommended by your doctor because they may put too much stress on arthritic joints.
Other Exercises
Even small physical movements can help reduce the pain of arthritis if you don't think you can perform an entire exercise routine. If you'd like to resume a physical activity you used to enjoy before you were diagnosed with arthritis, your doctor may offer a modified version of the exercise to keep you active. Start with small movements if you are unable to do the whole exercise. If you keep up with your exercises every day, the process will continue to get easier.
