If you think you can’t exercise with arthritis, think again! For many years it was believed that exercise and arthritis were mutually exclusive and that exercise would cause more damage to the joints. Fortunately, recent research has discovered that exercise is beneficial for those who suffer from arthritis and it is now recognized as an essential part of a good management plan for the condition. You CAN exercise with arthritis if you do it sensibly and find the right program to manage your symptoms.
The Benefits of Exercise
Regular, moderate exercise has several benefits for the arthritis sufferer. It reduces the degree of joint pain and stiffness and builds good muscle tone around the affected joints. At the same time exercise increases flexibility and endurance levels.
Of course it’s not only the joints that benefit, overall health is improved too and the result is increased energy levels, better sleep patterns and weight control. Exercise may help prevent or control osteoporosis and heart disease too.
If you choose to exercise with arthritis it will increase confidence, give you a sense of accomplishment and stave off the depression and anxiety that sometimes accompanies getting older.
Your exercise program could be anything from a yoga class to a walk around the block or a daily swim – the only thing you need to remember is to choose a low-impact form of exercise and to start off slowly.
How to Exercise with Arthritis – Getting Started
* If you are in daily pain an exercise program may seem ridiculous or even impossible but if you start slowly and find a form of exercise you enjoy, in time you will start to look forward to your daily workout.
* Begin with exercises to improve your flexibility. These are stretching exercises that improve the body’s range of motion and make daily activities easier.
* When you feel fairly comfortable with your level of flexibility you can consider weight training and exercises that increase your endurance like cycling. Exercise with arthritis doesn’t have to be boring!
* Water exercises (see below) can be a good choice if you have severe pain. The buoyancy of the water will reduce stress on your hips, knees and spine.
* Consult a doctor before you begin for advice on any exercises that must be avoided. You may also want to talk to a physical or occupational therapist. He or she will guide you in the correct way to perform the exercise to minimize the risks of injury and additional strain.
They will also be able to provide you with splints or other devices designed to make working out more comfortable.
Two great options for exercise with arthritis are yoga and water exercise and these are covered next.
Yoga Programs
Yoga is not just for celebrities and sylph-like supermodels. People who do yoga are of all ages, sizes, fitness levels and come from all walks of life. Yoga is perfect for those who suffer from arthritis.
It is a low-impact exercise and has the added benefit of leaving the body relaxed and stress-free. It tones and strengthens the muscles and loosens joints.
People with arthritis may lack confidence about exercise in general, fearing that they will suffer pain and agony during or after the fact but yoga is gentle on the body and strength and flexibility can be built up gradually.
When the first signs of joint pain and morning stiffness start to appear make an appointment for a yoga class and keep your joints as limber as possible. Learning to exercise with arthritis may challenge your pre-conceived notions but if you stick with it you will feel better and experience the pain relief that comes with improved joint function.
The poses may be a little rough at first as your body adjusts to being more flexible and mobile but after a while most people report a reduction in morning stiffness and joint pain. Ask your instructor to show you how to exercise with arthritis symptoms in mind.
Water Exercise with Arthritis
The Benefits of Water Exercise
* Water is soothing, warm and buoyant and this makes it a safe environment for relieving arthritis pain and stiffness.
* Soaking in warm water raises your body temperature. This causes your blood vessels to dilate and increases circulation.
* Joints and muscles can be exercised gently in water.
* Joints can move freely within the supportive water and it provides resistance. This helps to build muscle strength.
* Massage therapy at a spa uses jet nozzles to release warm water and air. This massages the body and helps relax tight muscles. Water exercise with arthritis clearly benefits both mind and body.
Before you begin, talk to your doctor to determine whether water exercise is appropriate for you.
Water Exercise (for Arthritis) in the Home
If you find that water exercise relieves your symptoms you may want to consider having a pool or hot tub installed in your home. Depending on the size and shape of your tub a range of exercises are possible. Smaller tubs may allow you to only work the smaller joints and muscle groups.
Pools and spas keep the body buoyant and this helps with relaxation and exercise of the joints. Pools provide more space than hot tubs so exercise options are more vigorous and you can do strengthening and aerobic exercises. Exercise with arthritis is determined by your specific symptoms so find a method that suits you.
If you have been advised by a doctor or health professional to follow a regular program of water exercises you may be able to qualify part or the entire purchase price for income tax deduction as a medical expense. Obtain specific tax rules from your lawyer or accountant before installing a pool or spa in your home.
Benefits of heat include:
* Muscle relaxation
* Decreased pain and stiffness
* More ease when performing exercises and daily activities.
Water Exercise Programs
If you prefer a more formal exercise program The Arthritis Foundation Aquatics Program (AFAP) is a water exercise program for people with arthritis and related conditions. Classes are held 2 to 3 times a week at community indoor pools for 45 to 60 minutes.
These classes provide scope for exercising in warm water, with trained instructors. For more information about AFAP and other arthritis exercise programs, contact your local office of the Arthritis Foundation. They support the view that exercise with arthritis is possible and desirable.
There are many other forms of exercise that are suitable for people with arthritis such as walking programs, Tai Chi or golf. You may choose to concentrate on a particular exercise or combine several into your arthritis management plan. Either way it is possible to exercise with arthritis and you will see a range of benefits from a good, regular program of moderate activity. If you want a pain free life with improved flexibility and less stiffness in your joints combine exercise with arthritis pain management programs and don’t see it as the enemy. Good health and good luck!