Arthritis is a common term used to describe more than 100 separate disorders that trigger joint inflammation, stiffness, pain and abnormal movement limitations. While arthritics might have a tendency to reduce their exercise levels in response to symptoms, they actually require ongoing exercise to maintain or improve their health. Physical activities used to help ease arthritis symptoms fall into three main categories: range-of-motion, strength and aerobic exercises.
Range-of-Motion Exercises
Range-of-motion exercises ease your arthritis symptoms by reducing joint stiffness and improving or maintaining joint flexibility. Exercises in this category include hip lifts, lower back rotations, pelvic tilts, back presses, back releases, hamstring and hip flexor stretches, single and double leg pulls, palm turns and finger curls. Typically, you will perform exercises of this type once or twice daily with an emphasis on slow, gentle movements, proper breathing and the avoidance of severe pain or discomfort.
Strength Exercises
Strength exercises help you stabilize your arthritic joints by increasing or maintaining your muscle mass. Some of these exercises help build muscle without moving painful joints while others require joint movement. Common exercises for strengthening your back include half sit-ups, pelvic tilts, double knee pulls, hip kickers and back erectors. Exercises for your arms include arm pulls, flies and modified push-ups. Exercises for your legs include leg extensions, thigh firmers and knee lifts. Exercises for your torso and chest include one- and two-hand presses, inclined presses and abdominal hollows. You typically will perform some sort of strength exercise every day or every other day.
Aerobic Exercises
Aerobic exercises help you improve joint flexibility, muscle strength, heart and lung function and overall energy levels, or stamina. Common aerobic exercises for people with arthritis include walking, bicycling, swimming and water aerobics. If you have severe arthritis in your hips or legs, walking or biking might be unsuitable activities. On the other hand, water activities can reduce exercise-related joint stress by reducing gravity's effects on your body. Typically, you will gradually build up an aerobic routine until you can exercise for roughly 20 to 30 minutes for a minimum of three times per week.
Considerations
Talk to your doctor before you begin any exercise program for your arthritis symptoms. Along with a physical therapist, he can help you design a routine that meets your physical capabilities. To make exercise more interesting and sustainable, ask your doctor to include exercises or activities you know you enjoy. In addition to exercising on your own, you can participate in exercise classes with others who have similar health problems and challenges. Classes of this type are commonly associated with health clubs and local community organizations. Consult your doctor or physical therapist for more information for performing specific exercises.
References
- National Institute of Arthritis and Musculoskeletal and Skin Diseases: What Are Arthritis and Rheumatic Diseases?
- Arthritis Foundation: Types of Exercise
- University of Washington -- Dept. of Orthopedics and Sports Medicine: Exercise and Arthritis
- The Johns Hopkins Arthritis Center: Role of Exercise in the Management of Arthritis
