If you have arthritis -- and the Centers for Disease Control says that 21 million American adults do -- pain and stiffness can make you dread getting out of bed each morning. Yet, mild to moderate exercise can do wonders to increase joint flexibility, build stamina and improve your outlook on life.
Arthritis Overview
Your arthritis could be due to disease, infection or aging. Regardless of its cause, arthritis tears down the shock-absorbing cushion of cartilage that normally protects your joints. You feel the effects of bone rubbing against bone: pain, swelling, redness, heat, stiffness and reduced mobility. Arthritis symptoms may make simple activities such as opening a jar or buttoning a shirt difficult. Pain and stiffness may discourage you from exercising -- which only makes things worse.
Exercise Benefits
The right amount and type of physical activity helps to alleviate arthritis pain and stiffness as well as reduce the risk of joint injury. The Arthritis Foundation recommends that you develop a moderate exercise routine that combines stretching and range-of-motion movements with strengthening and aerobic exercise to manage your arthritis symptoms and improve your quality of life.
Tai Chi and Yoga
Arthritis Today explains that the slow, graceful stretching movements of tai chi -- gentle exercises based on Chinese martial arts -- are ideal for improving your flexibility. You'll also enjoy the added benefits of better balance and reduced stress. Arthritis Today also notes that yoga, an Indian discipline integrating meditation with exercise, relieves arthritis stiffness by strengthening and relaxing the muscles.
Stretching and Range-of-Motion
Doctors at the University of Washington Orthopedics and Sports Medicine Center suggest that you should keep your joints supple through daily flexibility movements such as stretches and range-of-motion exercises -- movements that reflect the full amount and direction in which your joints would move normally, without arthritis.
As a precaution, you should check with your physician before starting any exercise program. If your joints show signs of inflammation such as pain or swelling, you should avoid exercise for a few days.
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