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Managing Arthritis With Exercise
Regular exercise is a crucial step in managing arthritis. Getting active can reduce joint pain, combat fatigue, and increase strength and flexibility. People with arthritis need to choose low-impact activity options, such as walking or swimming. Consider these 4 arthritis-friendly exercises that can be completed without any equipment.
1. Yoga
Although yoga has recently seen an increase in popularity, the practice goes back to ancient times. During a yoga practice, people move through a routine set of poses that aim to increase strength and flexibility. As people build muscle, the poses can get more challenging. Yoga has been directly linked to pain reduction, and research has found that people who practice yoga are 2 times more likely to cut back on pain medications.
2. Water aerobics
Exercises done in the pool are some of the best options for people with joint pain. This is because the water can decrease the pull of gravity on the bones and joints. For many people with arthritis, the pool is a safe place to build strength and cardiovascular health without hurting the joints. For people with arthritis, warm water will be most beneficial, so look for a heated or indoor pool.
3. Walking
This is one of those activities that can be done anywhere, anytime. Walking is a safe, low-impact option that builds muscles in the lower body while also providing cardiovascular benefits. The only equipment a person needs is a pair of comfortable shoes and some beautiful weather to get moving. Walking has also been shown to boost mood and improve sleep quality, both of which can benefit people with arthritis.
4. Bodyweight strength training
Strength training is an excellent way to build up specific muscle groups. Many movements, such as squats, lunges, and push-ups, can all be done at home with no equipment. For patients with limited mobility, the full range-of-motion for these movements may be a challenge. Try using items from around the house to build strength slowly. For example, use a chair to increase squat strength by practicing sitting and standing without holding on to anything. For low-impact upper body exercise, try performing standing push-ups against a wall instead of on the floor.
What else can I do?
Staying active can show up in many different ways. Even daily chores like vacuuming, raking leaves or walking the dog add up. Make sure to protect the joints by going slowly and using cold packs after activities that cause swelling. For more information about exercising with arthritis, speak with a healthcare provider.
