Even the healthiest of individuals can find it difficult to follow an exercise regimen — and in the event you're affected by arthritis pain, moving your body could be the last item you would like to do. wish to think But regular exercise not only helps maintain joint function, it also relieves stiffness and reduces pain and fatigue.
If you’ve gotten arthritis, you'll wish to be sure your exercise routine has these goals:
- A greater range of motion (Improved joint mobility and adaptability). To increase your range of motion, move a joint so far as it is going to go after which attempt to push a bit of farther. These exercises might be done at any time, even when your joints are sore or swollen, so long as you do them gently.
- Strong muscles (through resistance training). No need for fancy equipment. You can use your individual body weight as resistance to construct muscle. For example, this straightforward exercise may help reduce stress in your knees by strengthening your thigh muscles: Sit in a chair. Now lean forward and rise up using only your thigh muscles (only use your arms for balance). Stand for a moment, then sit back down using only your thigh muscles.
- Better endurance. Aerobic exercise – similar to walking, swimming, and cycling – strengthens your heart and lungs and thus increases endurance and overall health. Stick to activities that don't jar your joints, and avoid high-impact activities like jogging. If you’ve gotten a flare-up of symptoms, wait until it subsides before doing endurance exercises.
- Better balance. There are easy ways to work on balance. For example, stand along with your weight on each feet. Then try lifting one foot whilst you balance on the opposite foot for five seconds. Repeat on the opposite side. Over time, work your way as much as 30 seconds on each foot. Yoga and Tai Chi are also good for balance.
Photo: Kanawa_Studio/Getty Images
No material on this site, no matter date, needs to be used as an alternative to direct medical advice out of your doctor or other qualified practitioner.
