Exercise is essential for individuals with arthritis. It improves strength and flexibility, alleviates joint pain, and aids in combating weariness. Exercising when you have stiff and painful joints can be quite overwhelming.
However, you do not need to run a marathon to lessen arthritis symptoms. Even light exercise can alleviate pain. There are various exercises that people struggling with arthritis could engage in. Researchers reviewed the 2019 survey responses of 87,000 U.S. people with arthritis who reported engaging in physical activity within the previous month. 71% of those with significant joint pain said they walked to reduce joint pains; 13% named gardening, and 7% mentioned weight lifting. This report was released online by the CDC’s Morbidity and Mortality Weekly Report on October 8, 2021.
How to Exercise Safely With Arthritis
While exercising helps with stiff joints and pain, exercising without caution could make things worse instead of better. Here are several tips to help you exercise safely with arthritis.
Start slow and go slow
It may take longer for those with arthritis to adapt to a new activity level. If you are inactive, begin with a small quantity of activity, such as 3 to 7 minutes of activity twice a day. Add activity gradually, e.g., 8 minutes at a time, and give your body sufficient time to acclimate to the new level before increasing the activity level.
Modify activities
Your arthritis symptoms, including pain, stiffness, and exhaustion, may fluctuate, and you may experience good and bad days. Modify your activity so that you can remain active without aggravating your symptoms.
Choose joint-friendly activities
If you have trouble with your joints, stick to low-impact exercises like walking and bicycling. These low-risk exercises don’t put too much strain on the joints. Only advance to more strenuous activities when your joints can take it.
Exercise in safe places
Safety is essential to the development and maintenance of an activity plan. If you are inactive or unsure of beginning your physical activity routine, an exercise class could be your best option. Find safe venues to exercise if you organize and direct your activities. For instance, walk at a location where the walkways or pathways are levels, free of obstacles, well-lit, and separated from traffic.
Talk to a professional
Health care providers and trained exercise professionals can address your inquiries about activity levels and types. Your doctor could help you out in this regard.
What Do I Do if I Have Pain After Exercise?
Starting a new exercise routine can cause discomfort, stiffness, and swelling. Your joints may need six to eight weeks to adjust to your new exercise intensity, but staying with it will provide long-term pain relief. You could reduce pain by trying different types of exercise, doing a warm-up before the exercise, using comfortable shoes, and exercising at a comfortable pace.
Living with arthritis could be quite overwhelming. However, engaging in various activities could help reduce the pain. The most common activities for individuals living with arthritis include walking, gardening, and weight lifting. Start slow and adjust your routine accordingly, depending on how your body responds.
