Should you still move and get exercise if you have arthritis?
The answer is YES. Movement is a great form of therapy if you are suffering from arthritis. Exercise cannot only improve your aerobic capacity, endurance, strength, and flexibility – it can also improve your range of motion associated with improved function, decreased joint swelling and pain.
Exercises should be low impact activities and not include exercises such as stair-climbing, contact activities, stop and go actions, or prolonged one-legged stances. If you start to experience pain or swelling at any time or point of exercise, reduce the joint load and try water/pool exercises, rowing, cycling, etc. instead.
Key components of your exercise plan should include flexibility and range of motion work. Start and end your workouts by stretching and doing different types of range of motion exercises. If you wish to add weight lifting, make sure to start at a low intensity and duration – keeping your weight and sets/repetitions low. If a specific exercise is inducing pain, avoid that exercise.
Five tips to remember while exercising are:
1. Keep the impact low
2. Apply heat (warm – not hot – before your exercise for about 20 min.)
3. Move gently (especially during warm-up)
4. Go slowly (if you feel pain, take a break)
5. Ice afterward (up to 20 min. after your workout)
If you are new to exercise and don’t know where to start, try yoga! Studies have shown that yoga is great for those struggling with arthritis. Doing yoga regularly can help improve both muscle strength and joint flexibility. Just remember to avoid poses that require you to balance on one foot and those that put a lot of stress on a joint. If it hurts, do not do that pose.
If you or someone you know is struggling with arthritis but would like to start getting the benefits of exercise, feel free to call the office today to ask any questions or set up an appointment with an exercise specialist!
-Monica Sjodin, Exercise Specialist