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Exercising With Arthritis

Get out there and exercise." You hear it often. But exercise is not something you feel like doing if you are in chronic pain from arthritis. In fact, exercise may be the last thing you want to think about.

Think about this, though: studies have shown that exercise is crucial for people with arthritis. It can keep pain at bay. Stiffness will be lessened too.

The Mayo Clinic has reported that for people with arthritis, exercise can:

• Increase strength and flexibility
• Reduce joint pain
• Fight fatigue
• Help maintain a healthy weight and keep undue stress off joints

Exercise is a key part of a full arthritis treatment plan. But how do you get started? Experts say the trick is to begin slowly. And make sure you enjoy what you're doing.

Of course, you should always discuss any exercise program with your doctor. Most doctors will recommend exercise for their patients. Yours may have tips on how to get started. Remember, you're not training to be an athlete. So you may want to begin with gentle movements. You should also do some low-impact aerobics.

Range-of-motion exercises are a good way to start

Range-of-motion exercises can help your joints to become more flexible. They can also help to relieve stiffness. Basically, these are stretching exercises. They can be done every day. In fact, you should do them at least once every other day. It is very important to do stretching exercises before other physical activity.

Yoga can be a great way to help your range of motion. Make sure you tell your yoga teacher that you have arthritis.

Strengthening exercises build the muscles that support and protect your joints

According to the Mayo Clinic, strength training can help to ease arthritis. If the muscles around your joints are strong, they will help take pressure off your cartilage and bones.

You can build muscle with machines at a gym. But you can also maintain muscle tone at home. You can use the resistance of elastic tubing. Weighted cuffs work too. This will take the weight off your joints. Talk to your doctor about designing a program. Or speak with a physical trainer to develop a program that meets your needs.

Endurance exercise

You are probably doing endurance exercises already. You just don’t know it! Walking is an endurance exercise. And it is good for people with arthritis. Even 20 to 30 minutes, 3 times a week, can make a big difference. Walking strengthens your heart and lungs. It also keeps your joints active. It loosens them up. Walking strengthens the muscles and tissues around your joints too.

Be creative. Walk extra aisles when you are in the store. Learn to swing dance. Play with the kids at the park. If you like what you're doing, you'll stick with it. That’s the key to any exercise program.