Arthritis is a general term that covers a wide variety of conditions. This includes rheumatoid arthritis, osteoarthritis, reactive arthritis, fibromyalgia and Lyme's disease among others. Before starting any exercise program, know your type of arthritis and the severity of your condition through proper diagnosis to avoid performing the wrong exercises. Once your doctor clears you to work out, toning exercises can help to take pressure off your joints and ease your symptoms. If you are having difficulty exercising, your physician can recommend a safe and effective program.
Water Walking
The pain and stiffness of arthritis can make exercise difficult, and it may make you not want to move. However, the less you move the more painful and stiff your joints can become. However, the right exercise program can ease your pain and help to build muscle strength. Working out in warm water will keep your joints and muscles relaxed, which can make exercise more tolerable. You can stay in the shallow end and just walk up and down by the side of the pool. Hold on to the pool wall for support or, if your balance is OK, work on swinging the opposite arm to the leg that is forward. If you are comfortable in the deep end, wear a flotation vest and mimic the actions of walking or running without touching the bottom of the pool.
Ai Chi
Pushing yourself through the water can tone your whole body. It works your legs, arms and core muscles as you try to maintain balance and move against the resistance of the water. For a gentler workout, try Ai Chi, which is Tai Chi done in the shallow end of the pool. Ai Chi involves slow and graceful movements that can help to tone the muscles, improve balance and reduce symptoms. You can use webs on your hands or hold a ball while performing Ai Chi exercises to add more resistance and tone your muscles further.
Leg Extensions
Regular toning exercises can help those with arthritis reduce inflammation, enhance overall sense of well-being and improve sleep and energy levels, reports the Arthritis Foundation. The leg extension will tone your quadriceps muscle in the front part of the thigh. These muscles aid walking, climbing stairs, getting in and out of a chair and squatting. Start by sitting straight in a chair. Tighten the muscles in your right upper thigh and extend the right leg out in front of you until the knee is straight but not locked. Then lower slowly. Repeat for eight to 12 repetitions. To add resistance, wear ankle weights or place tubing around your ankles.
Wall Pushup
The wall pushup can tone your upper body. Stand facing a wall and place your palms flat at shoulder height and about shoulder width apart. Keep your heels flat on the floor and without letting your hips drop forward, bend your elbows and bring your nose to the wall. Push back out while keeping your body stiff. Repeat for eight to 12 repetitions. If your joints are painful, try using heat before exercise to loosen the muscles and joints and ice after exercise to control pain and swelling.
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