Exercise is considered as the most effective nondrug treatment for arthritis.This will help in fexible movement of bones ,stretching of body .Research shows that people suffering from arthritis can and should exercise while it will harm your joints and can cause pain initially but later on it will give relaxation to your body and joints.
List Of Exercises Work Best for Arthritis
Strengthening exercises: These exercises help maintain and improve muscle strength. Strong muscles can support and protect joints that are affected by arthritis.
Aerobic Exercise: These exercises strengthens the heart and make the lungs more efficient. This conditioning also reduces fatigue and builds stamina. Aerobic exercises helps controlling weight by increasing the amount of calories the body uses. Aerobic exercises include walking, jogging, bicycling, swimming,dancing or using the elliptical machine.
flexibility exercises: Motion refers to the ability to move your joints. These exercises include stretching and movements that take joints through their full span. Doing these exercises regularly can help maintain and improve the flexibility in the joints.
Walking: Its easy on the joints and it comes with a host of benefits. One major plus is that it improves circulation – and wards off heart disease, lowers blood pressure and, as an aerobic exercise, strengthens the heart. It also lowers the risk of fractures (by stopping or slowing down the loss of bone mass) and tones muscles that support joints.
Water exercises. These are particularly helpful for people just beginning to exercise as well as those who are overweight. Aquatic exercises do not involve swimming, rather they are performed while standing in about shoulder-height water. The water helps relieve the pressure of your body’s weight on the affected joints (hips and knees in particular), while providing resistance for your muscles to get stronger. Regular aquatic exercise can help relieve pain and improve daily function in people with hip and knee arthritis.
How Much Exercises Needed For Arthritis
The weekly recommendation for aerobic exercise is 150 minutes moderate OR 75 minutes of vigorous-intensity OR an equivalent combination. This translates into taking a 30-minute swift walk or bike ride five times per week OR
jogging, swimming, or biking that gets your heart pumping for 25 minutes three times per week OR any combination of these based on your ability and preference.