Should People With Arthritis Exercise? Check It Out Now!

3 Kinds of Exercise Best for People With Arthritis

Range-of-motion activities (for example, dancing) aid in the maintenance of normal joint mobility and the relief of stiffness. This sort of exercise aids in the maintenance or improvement of flexibility. Strengthening activities (for example, weight training) assist to maintain or develop muscular strength. Muscles that are strong help to support and protect joints that are arthritic. Aerobic or endurance exercise (for example, bicycle riding) improves cardiovascular health, weight control, and general function.

Weight management is critical for patients with arthritis because excess weight puts extra strain on several joints.
Aerobic exercise has been shown in some trials to lessen inflammation in some joints. Exercise programs for those with physical impairments are available at the majority of health clubs and community centers.

How to Start an Exercise Program:

Exercise choices for people with arthritis should be discussed with their doctors and other healthcare experts. Most doctors advise their patients to engage in some form of physical activity.

Many arthritis patients begin with simple range-of-motion exercises and low-impact aerobics. People with arthritis can engage in a number of sports and fitness regimens, but not all. Your healthcare provider will be able to tell you which sports if any, are off-limits.

Your healthcare physician may offer advice on how to get started or recommend you to a physical therapist. It is preferable to choose a physical therapist who has expertise working with arthritis patients. The physical therapist will create an appropriate home exercise program and teach clients about pain-relief techniques, optimal body mechanics (body positioning for a specific job), joint preservation, and conservation of energy.

How to Get Started: Talk to your doctor about your workout intentions. Begin under the guidance of a physical therapist or certified sports trainer. – Apply heat to aching joints (optional; many people with arthritis start their exercise program this way).

1. Warm-up by stretching and doing range-of-motion exercises.
2. Begin strengthening workouts gradually with light weights (a 1- or 2-pound weight can make a big difference).
3. Slowly progress.
4. After working out, apply cold packs (optional; many people with arthritis complete their exercise routine this way).
5. Include aerobic exercise.
6. If your joints become painful, inflamed, or red, take it easy and consult with your healthcare professional to determine and eliminate the problem.
7. Choose a fitness regimen that you love and make it a habit.

Take into account proper leisure exercise (after doing range-of-motion, strengthening, and aerobic exercise). Recreational activity causes less injury to arthritis-affected joints if it is preceded by range-of-motion, strengthening, and cardiovascular exercise that gets your body in the best shape possible.

How Often Should People With Arthritis Exercise?

1. Range-of-motion exercises may be done on a daily basis and should be done at least once a week.
2. Strengthening activities should be performed every other day unless you have severe joint discomfort or oedema.
3. Unless you have significant joint discomfort or swelling, endurance activities should be done for 20 to 30 minutes three times per week. According to the American College of Rheumatology, 20- to 30-minute exercise programs can be completed in 10-minute increments throughout the day.

Are Researchers Studying Arthritis and Exercise?

Exercise aids people with rheumatoid arthritis, spondyloarthropathies, lupus, and fibromyalgia, according to researchers. Researchers are also looking at the advantages of exercise in elderly people.

Exercise for Specific Types of Arthritis:

Arthritis comes in a variety of forms. Exercises that are especially beneficial for a particular form of arthritis can be prescribed by: healthcare professionals with extensive expertise, physiotherapists, OTs (Occupational Therapists). Healthcare experts and therapists are also aware of specialized workouts for aching joints.

Exercises may be prohibited for those suffering from a certain kind of arthritis or when joints are swollen and inflamed. People who have arthritis should talk to their doctor about their activity goals. Rheumatologists, orthopedic surgeons, general practitioners, family doctors, internists, and rehabilitation specialists are some of the medical experts who treat persons with arthritis.

What Type of Strengthening Program Is Best?

This depends on personal choice, the kind of arthritis involved, and the degree of inflammation. Muscle strengthening can help relieve the strain on sore joints. Small free weights, exercise machines, isometrics, elastic bands, and resistive water workouts can all be used for strength training.

Correct placement is crucial since badly performed strengthening exercises can result in muscle tears, increased discomfort, and increased joint swelling.

How Much Exercise Is Too Much?

Most experts believe that exercise is too hard if it produces discomfort that lasts more than an hour. When people with arthritis notice any of the following signs of strenuous exercise, they should work with their physical therapist or healthcare provider to adjust their exercise program: unusual or persistent fatigue, increased weakness, decreased range of motion, increased joint swelling, and continuing pain (pain lasting more than 1 hour after exercising).

Should Someone With RA Exercise During a Flare?

During acute systemic or local joint flares, it is recommended to gently move joints through their complete range of motion once a day, with intervals of rest in between. An inflammatory joint, on the other hand, should not be extended.

During an active flare, swelling in the joint can strain tendons, ligaments, and the joint capsule at baseline, and further voluntary stretching can produce joint laxity and injury. Patients should consult with their doctor about how much rest they should get during general or joint flares.