Arthritis is a condition that causes the joints to become inflamed and stiff, making fluid movement difficult and causing tremendous pain. If you have knee arthritis, exercising and getting the activity you need can be difficult, but it doesn't have to be impossible. In fact, you can get a decent workout to maintain cardiovascular health and improve range of motion by performing the right exercises.
Cardiovascular Warmup
Warming up is essential for a productive exercise session, whether you have knee arthritis or not. To get your heart pumping before a workout, try riding a recumbent stationary bike for 10 minutes. The reclined position puts minimal stress on your knees and helps get your muscles warm and pliable. This way, once you start your workout, you'll be much less likely to injure yourself.
Tai Chi
Tai Chi is a form of exercise that uses slow, precise movements to stretch the muscles, improve flexibility and build strength. According to "Arthritis Today," it is especially beneficial for those with arthritis of the knees because in can improve range of motion without putting strain on the knees. It can also improve your balance and posture.
Yoga
To further stretch the muscles and build strength, yoga can also be used for those with knee arthritis. This form of exercise helps build a mind-body connection and increases the range of motion in your knees with gentle movements. It is a non-impact exercise that won't tax your joints yet still builds muscle strength. To prevent injury, you may wish to avoid exercises that require balancing on one leg or extending the legs beyond your comfortable limits.
Swimming
To get a vigorous cardiovascular workout, one of your best options is to go for a swim. Swimming results in zero impact on your knees yet still elevates your heart rate and tones and conditions just about every muscle in your body. Simply swimming laps can help build strength without hurting your knees. Choose strokes that require minimal leg bending, however.
