Physical Activities or exercise is a key component of improving health. It can also reduce the risk of developing several diseases. The physical activity also has long-term health benefits.
Matching your workout to your arthritis can manage your condition. Patients of arthritis can be hugely beneficial for relieving pain and joint stiffness. Exercising and stretching can be particularly helpful in this condition.
Any disorder that affects joints is known as Arthritis. Some of the usual symptoms for arthritis include joint pain and stiffness. Some of the other symptoms may include redness, warmth, swelling, and decreased range the swelling or tenderness of one or more of your joints. Other organs are also affected by some type of arthritis.
Exercising not only helps you to improve your health and fitness but it also helps you to relieve the pain of your joints. Exercise can also help you in:
- Strengthening the muscles around your joints
- Maintaining bone strength.
- Having more energy to get through the day.
- Maintaining a Sleep Cycle.
- Enhancing Quality of Life.
You might think exercise would increase your joint pain and stiffness, it depends on how you do it. Sometimes, even the lack of exercise can make your joints even stiffer and painful. Because, when you don’t exercise you weaken the muscles which are supporting your joints, and that can cause more pain.
While it is best to seek medical advice before starting any workout schedule, you can work with a physical therapist to even develop a tailored exercise plan. Follow these exercises for your arthritis condition:
- Range-of-Motion Exercises: These exercises are done to relieve stiffness and increase your ability to move your joints through their full range of motion. They reduce stiffness and will prevent or at least slow down the freezing of your joints as you age. Exercises for Range-of-motion might include movements such as raising your arms over your head or rolling your shoulders forward and backward. These exercises are easy and can be done daily.
- Strengthening Exercises: These exercises help you to build muscles that support and protect your joints. Muscle strengthening and weight training can help you to maintain and increase your muscle strength. Muscle strength exercises can be a great compliment to your Range-of-motion exercises. You don’t have to exercise on the same muscle groups two days in a row. Having a rest day is very important between your workouts, and take an extra day or two if your joints are painful or swollen.
- Aerobic Exercises: Aerobic exercises also known as Endurance exercises help you with your overall fitness. It can improve your cardiovascular health, and it can also help your weight and give you more stamina and energy. The name aerobic exercise means – with oxygen. Your heart rate and breathing increase during these exercises. It helps you to keep your heart, lungs, and circulatory system healthy.
Some of the common examples which can help your joints include walking, bicycling, swimming, and using an elliptical machine. If you can work out around 150 minutes of moderately intense aerobic exercises. You can determine your moderate-intensity exercise if you can carry on a conversation while doing the exercise.
- Other Activities: Your physical movements, no matter how small, or big, can be proven very helpful. Even the gentle forms of yoga can help you to improve balance, and improve postures and coordination, and it promotes relaxation. While performing even these small exercises, it is important to talk to your instructor about your condition. It is important to avoid some positions and movements which may cause you pain.
Omkar Kulkarni is a self-proclaimed art appreciator, a certified film reviewer and someone’s favorite human being.