Exercise is important for everyone, but it is exceptionally beneficial to those dealing with arthritis pain. When you are suffering with the painful symptoms of arthritis, exercise is probably the last thing on your mind, however even modest exercise can help ease pain.
If you’re ready to start or improve your exercise regiment to help alleviate arthritis pain, here are 3 great types of exercises you can try:
1. Range-of-Motion (ROM)
The phrase ‘Range-of-Motion’ refers to the amount your joints can be moved normally. By doing these exercises, you may be able to improve or maintain joint function and reduce or prevent injury. They are best done once or twice per day. It is important not to rush these moves; listen to what your body is telling you and breathe throughout the exercise.
Example: An example of a ROM exercise for your fingers would be to begin by massaging each hand, one at a time. While massaging, be sure to go between each of your fingers. Once you complete the massaging, begin opening and closing your hands. Make a fist then transition to a wide open hand. Repeat this 3 – 10 times.
2. Strengthening
These exercises maintain or increase muscle strength. By strengthening the muscles around your joints, you will lessen the stress on that joint.
Example: The most common form of a strengthening exercise is weightlifting, but no gyms are necessary. To strengthen your leg muscles, try lying on your back or side and raise your legs one at a time. Be sure to keep your legs straight. Repeat 10 – 12 times per leg as tolerated.
3. Aerobic/Cardiovascular/ Endurance
This is an exercise that can go by many names, but it is also good for many parts of your body. These exercises utilize large muscle groups that perform repetitive motions.
Example: The most popular forms of aerobic exercises are walking, biking, and swimming to bring your heart rate up to your optimal target level, ideally for 20-30 minutes. These exercises are best when performed 2 – 3 times a week.
By fitting exercise into your routine, you will not only ease the pain from your arthritis, but you might also see added benefits, such as losing or maintaining weight, increasing energy, enhancing blood flow, improving flexibility, boosting your mood, and improving your over all well being.
Note: Compassionate Care Home Health Services, Inc offers this information as tips, and not medical advice, diagnoses, or treatments. As with any exercise program or major change in your lifestyle, consult with your family physician prior to starting. Your physician can help point you in the right direction, as well as offer additional tips specific for you.
References:
www.mayoclinic.com/health/arthritis/AR00009
www.arthritis.org/types-exercise-php
www.livestrong.com/article/299218-knee-strengthening-exercises-for-arthritis/
http://arthritis.about.com/cs/exercise/a/exercisetreat.htm