Studies have shown The Importance of Exercise in Managing Arthritis. The best types of exercises for arthritic patients must include the following components:
- Mobility exercises - specifically aimed at improving the range of motion or flexibility of a joint, thus relieving stiffness
- Strengthening exercises - designed to develop strong muscle to help support weak and unstable joints
- Endurance (cardiovascular or aerobic) exercises - intended at strengthening the heart and lungs, thereby improving stamina and general body fitness
Some excellent exercise options for people with arthritis may include:
- Walking - The simplest and easiest aerobic exercise to start with, because it does not require any special skills or equipment except for a pair of supportive walking footwear. It does not impact the joints as much as running or jogging.
- Cycling - A good low impact cardiovascular exercise choice as it does not place too much stress on the knee, foot and ankle joints. The seat elevation should ideally be at a point where the knee is nearly straight when the pedal is at its lowest position. Start with no or very low resistance, depending on the condition of the knees.
- Running - This may still be a good form of exercise for arthritic patients provided they run on softer surfaces. To protect and lessen the impact on the joints, shock-absorbing footwear is an absolute must. Studies show, contrary to long-held belief, that running does not result in osteoarthritis for those with healthy joints.
- Water exercises/swimming - This may be a fun way to increase physical activity. As water aids in supporting the body, very little stress is placed on the hips, knees and spine, enabling one to stretch through the full range of motion. Warm water exercises also stimulate blood circulation, aid in building strength, ease up joint stiffness and relax muscular tension.
- Strength training - An ideal way to maintain muscle mass and strengthen bones. The improved muscle strength gives stability to the joints. In fact, even the stiff and painful joints can be exercised, as long as proper techniques are strictly followed to avoid injury or further damage.
- Yoga - This Hindu exercise system can help provide pain relief; and ease stiff joints and muscles. With its controlled movements, stretches and breathing techniques, yoga can strengthen abdominal and back muscle that holds up the spine and also provide desirable range of motion exercise.
- Tai Chi or Qi Gong - Research have shown that the gentle flowing circular movements of this ancient Chinese martial art form provides many health benefits. It does not only improve flexibility; increase strength; mainly the leg muscles; reduce shoulder, back and leg pain; and restore full range of motion in some joints; but also improve coordination and balance; provide stress relief; slow down aging, stabilize blood pressure; improve breathing problems and a lot more.
- Sports - lawn tennis, bowling, badminton, golf and others.
To be successful in one's exercising program, one need to:
- Begin slowly, and then add intensity little by little
- Set and write down realistic goals
- Exercise with a partner for mutual encouragement
- Keep a record of improvements
- Exercise on a regular basis to maintain a healthy fitness level
- Strive to develop a well-balanced program of strengthening, mobility and cardiovascular exercises
- Have the proper equipment such as protective shock-absorbing shoes
- Seek an expert's advice on an exercise program
- Strike an ideal balance between rest and exercise
Remember to consult with your physician before embarking in a new exercise plan, especially if you have some other medical conditions as asthma, diabetes, hypertension, a heart ailment, etc.
Happy exercising for great health!
