When suffering from arthritis- inflammation of joints, choosing the most suitable types of exercises to incorporate in a fitness routine can be very challenging because strenuous exercise can lead to injury. This might then worsen the pain coming from inflamed joints. On the other hand, people with arthritis need to exercise to reduce stiffness in the joints, reduce inflammation and improve general health.
One has to incorporate all fitness components in their exercise schedule when choosing the different types of exercise. The main fitness components to be incorporated in an exercise routine for someone suffering from arthritis are cardiorespiratory endurance exercises, muscular strength exercises, muscular endurance exercise and flexibility exercise. Here are some of the best exercises for someone with arthritis to incorporate in their routines.
Cardiorespiratory exercise for people with arthritis
Indulging in mild cardiorespiratory exercises helps to maintain healthy body composition and also reduce stiffness and inflammation at the joints that comes as a result of arthritis. Some gentle but effective cardio exercises include walking, swimming, in-line skating and meek aerobic dancing. If you choose swimming, make sure that the water is not too cold because draftiness triggers inflammation and joint pain. Listen to your body before you decide to increase the intensity of your cardio exercise to avoid injuries. I suffer from Rheumatoid arthritis and I learned that exercise for long hours leads to joint pains later in the night, so limit the amount of hours you spend on cardio.
Muscular strength exercises for people with arthritis
Having sustainable muscular strength helps to support body weight, so that less pressure is exerted on the joints and it also allows joints to move through a full range of motion; thus reducing stiffness. Static exercises like spine extensions are perfect for people with arthritis. For instance; in unilateral spine extension, you bend and place one knee on the ground, and then extend one leg and the opposite arm for 10-20 seconds or until you feel a little discomfort. Repeat the procedure for both sides of the body. Other strength training exercises using resistance bands or a stability ball can also improve muscular strength for people suffering from arthritis. With resistance bands for example, you can do biceps curls by stepping at the center of the band and pulling the band as far as you can.
Muscular endurance exercise for people with arthritis
Choosing less intense and modified endurance exercises is an important key to note for people suffering from arthritis. Wall pushups are less intense yet as efficient as other forms of pushups. Other less intense exercises are half squats, heel raises, upright rowing with light weights, biceps curls with light weights and spine extensions. It is recommended that muscular endurance exercises be performed at least twice a week.
Flexibility/stretching exercise for people suffering from arthritis
This is the most important fitness component for individuals with arthritis because it affects the joints. Flexibility exercises not only reduce stiffness in joints but also reduce inflammation after exercising, prevent low-back pain, relieve muscle cramps, and maintain good posture and balance. It is recommended that flexibility exercises be performed after working out, when muscles are still warm.
Some stretches to avoid when you have arthritis
• Standing toe touch: puts excessive strain on spine
• Neck circles: strain the neck and cervical disks
Good flexibility exercises to perform when suffering from arthritis
• Towel stretch: roll up towel and grasp it with both hands. With hands straight slowly lift it up in the air. This exercise stretches triceps, shoulders and the chest.
• Head turns and tilts: turning and tilting your head, then holding the stretch helps reduce neck pain.
• Alternate leg stretcher: lie flat on the ground with both legs straight, then grasp one leg behind the thigh and pull to the chest. Hold this position until mild discomfort. Repeat the same procedure to the other side of the body. This exercise stretches the back thigh, hip, knee, ankle and buttocks which are the most problematic places for people with arthritis.
Exercising regularly can reduce the quantity of painkillers one has to consume to relieve pain, and the number of visits to the doctor.
