Exercise for arthritis: 4 workouts to ease your joint pain
See how exercise can effectively reduce your daily arthritis pain.
If you have arthritis, it likely affects your day-to-day activities, whether it is tasks at work or in your free time.
According to the American College of Rheumatology, patients should use exercise for arthritis pain. Arthritis patients who exercise regularly get many benefits, which includes decreased pain, increased energy, better sleep and improved day-to-day function.
The American College of Rheumatology recommends the following four types of exercise for arthritis patients:
Range-of-motion and stretching exercises can help to maintain or improve your flexibility. This can lead to better posture, reduced risk of injuries and improved function. Plan to perform range-of-motion exercises 5 to 10 times a day and stretching exercises at least 3 to 5 times a week.
This type of exercise will have your muscles working a bit harder. Increasing your muscle strength can help provide greater joint support, better function and less bone loss. Plan to perform one set of 8 to 10 exercises for the major muscle groups of the body 2 to 3 times a week.
Whether walking or riding a bike around the neighborhood, aerobic exercises are plentiful. There are benefits, too, which can include weight control and better mood, sleep and general health. Plan to perform aerobic activity for a total of 150 minutes a week, preferably spread out over several days.
Body awareness exercises
There are several types of exercise that can be used to increase body awareness and reduce joint pain from arthritis. This includes tai chi, yoga, and meditation. These activities help to improve posture, balance, joint position sense, coordination and relaxation, which ultimately helps to control arthritis pain.
If you’ve been living a sedentary life lately and want to get back on a fitness program, follow these tips from the Arthritis Foundation:
- Check in with your doctor.
- Set modest goals to start.
- Find your courage.
- Don’t go it alone.
- Reward yourself.
- Commit to the cause.
- Pick the right time.
Want more information on arthritis? Learn more about treatment options for women here.