If you are dealing with aches and stiffness of arthritis, you are not alone. Of course, with stiffness, the idea of walking, even taking a few steps, feels like a huge task. But exercise increases strength and makes moving easier, and the surprising truth for people with arthritis is that motion is medicine. There’s no need to run a marathon; just a moderate amount of exercise is enough to ease the pain and help you maintain a healthy weight. As any personal fitness trainer would say, it’s not about extreme exercise; it’s about staying consistent
Below are a few exercises that will help you combat arthritis stiffness. But before we dive in, let’s know why movement matters when arteritis is in the picture.
When your joints feel frozen, stiff, and painful. The very first instinct of anyone would be to take a rest. But the truth is, resting will leave your muscles weak and lead to more stiffness.
- It strengthens the muscle that will support the affected joint.
- It helps in improving the bone density
- It helps manage weight and overall fitness
Consult a healthcare provider first.
Before you take any step and start exercising, it is best to consult a professional healthcare specialist.
Because the best exercise depends on the type of arthritis you have, it’s better for you to consult a healthcare professional or a personal fitness trainer who can guide you with the proper exercise.
Different types of exercises for arthritis
There’s a different range of exercises that put joints through their full range of motion.
- Aerobic/cardiovascular exercise: Cardiovascular exercises help in strengthening the stamina and blood circulation. It also plays a huge role in maintaining weight. Because in aerobic exercise, you move your body to your fullest. This lessens the stiffness in the joints. Examples of aerobic exercises that are easy on joints include walking, bicycling, swimming, and water aerobics. Try to work up to 150 minutes of somewhat hard aerobic exercise every week. You can exercise 10 minutes at a time if that’s easier on your joints.
- Flexibility and mobility: Stretching is one of the most effective exercises that you can do for joint stiffness. And the best part is you can do it anywhere, any time.
- Strengthening exercises: these exercises help in muscle building and strengthening. When your muscle is strong, it can support the joint, and it will prevent any kind of stiffness and pain. Weight training is an example of strength training. Initially, you can start with resistance bands.
- Other activity: the key is to keep yourself in motion; any kind of exercise is a great help for arthritis. It doesn’t matter which exercise you do or how slow you do it. Daily activities such as mowing the lawn, raking leaves, and walking the dog count. Exercises that focus on how the body moves, such as gentle forms of yoga, can also help. They can improve balance and posture, prevent falls, and ease tenseness
Conclusion
Living with arthritis doesn’t mean you have to put restrictions on your movement. It simply means you have to work on the smart movement.
And for any kind of fitness, move regularly, starting with gentle exercise. Whether it’s taking a walk daily or going for a swim, everything counts.
As all personal fitness trainers say, consistency is the key. And if you are unsure about where to start, you can consult one too; they can give you a tailored solution for all your needs, whether it’s arthritis or just a simple goal to lose weight. Working with a trainer can be an ultimate game-changer
FAQs (Frequently Asked Questions)
Ques1. How often should I exercise if I have arthritis?
Ans. Well, It is recommended to exercise daily; even a brisk walk or any regular movement counts in it. But the ideal time is 150 minutes per week. It is the ideal amount of time you should spend working out for better results in arthritis.
Ques. 2. What are the best types of exercises for arthritis?
Ans. Low-impact exercises like walking, stretching, and swimming are best for arthritis. These activities improve mobility without putting too much stress on your joints.
Ques. 3. What if I experience pain during exercise?
Ans. Some mild discomfort is normal when starting, but stop immediately if you feel sharp or severe pain. Rest, use heat or ice if needed, and consult your trainer or doctor before continuing.