Should arthritis patients exercise?
Yes. Arthritis sufferers should exercise. But “exercise” does not necessarily imply physical activities such as running or utilizing gym equipment. Any action that keeps you moving is beneficial.
Regular physical exercise can help reduce the pain of arthritis over time, even if it is initially uncomfortable.
What should I do before to beginning a workout regimen?
Before beginning any new physical activity, consult your physician or nurse. Ask them whether there are any exercises or sports that you should or should not participate in. You may also inquire as to whether a physical therapist is required (exercise expert). A physical therapist can assist you in finding activities that are suitable for your body and circumstances.
What type of exercise should I engage in?
It depends on you. But regardless of the activities you select, your routine should function in two ways. It ought to:
Strengthen your muscles.’ Doing so can alleviate pain, protect your joints, and strengthen them. Utilizing weights or weight machines is one approach to build muscle strength. Or you can do exercises utilizing elastic “resistance bands.” However, there are ways to build your muscles without the use of specialized equipment. For example, you might practice pushups or squats.
Increase your heart rate and breathing – This can improve your heart health and reduce your blood pressure. Doctors advocate “low-impact” exercises such as walking, bicycling, and swimming to boost heart rate. Low-impact activities are less damaging to the joints than high-impact ones. Arthritis patients are not typically advised to engage in high-impact activities like running.
There are workouts you can do indoors if you are unable to exercise outdoors. There may be videos that you may follow along with on your TV or mobile device.
How much exercise should I get?
On most days of the week, you should attempt to engage in physical activity for 30 to 40 minutes. If you are unable to exercise for 30 to 40 minutes at a time, divide your workouts into shorter periods. Attempt to be mobile whenever possible. For instance, you can set a timer to remind you every hour to get up and move about. Even modest levels of physical activity are beneficial to health.
How can I safely exercise if I have arthritis?
Follow these guidelines for safe exercise if you have arthritis:
- Start your fitness regimen slowly. Then, you gradually increase your exercise or activity level.
- Warm up for ten to fifteen minutes before engaging in physical activity. To warm up, you can walk gently, march in place, or stretch your muscles.
- If you workout with weights, you should begin with lesser weights and gradually increase to larger weights over time.
- Cool down for around 5 minutes after exercise. To cool down, walk slowly or stretch your muscles.
Protect your joints during physical activity by:
- Walking on a flat surface if you have problems with your hip, knee, foot, or ankle
- Wearing shoes with arch support and cushioning
- Paying attention to pain — If you experience pain, halt or alter your activity.
- Avoid motions that cause your joints to twist
- Wearing a knee brace or other support, if advised by your doctor or nurse.
What exercises can aid various types of arthritis?
Various types of arthritis and their symptoms can be alleviated by specific workouts.
Even if it hurts, you should move your joints daily if you have osteoarthritis or the majority of other kinds of arthritis. Even if you experience knee pain due to arthritis, you should attempt to bend and straighten your knees several times every day. Some individuals also feel that Tai Chi is helpful. Tai Chi is a Chinese martial technique characterized by slow, fluid motions.
What if I have pain while exercising?
If you have pain during exercise or other physical activity, consult your doctor or nurse about treatment options. Some discomfort or soreness is natural while raising your activity level for the first time. If your discomfort is severe or persists for more than two hours after exercise, you may need to alter your exercise regimen or the types of activities you engage in.