Exercise is crucial for people with arthritis. It increases strength and flexibility, reduces joint pain, and helps combat fatigue.Exercise can help you improve your health and fitness without hurting your joints.
These exercises relieve stiffness and increase your ability to move your joints through their full range of motion. These exercises might include movements such as raising your arms over your head or rolling your shoulders forward and backward. In most cases, these exercises can be done daily.
These exercises help you build strong muscles that help support and protect your joints. Weight training is an example of a strengthening exercise that can help you maintain or increase your muscle strength. Remember to avoid exercising the same muscle groups two days in a row. Rest a day between your workouts, and take an extra day or two if your joints are painful or swollen.
When starting a strength-training program, a three-day-a-week program can help you jump-start your improvement, but two days a week is all you need to maintain your gains.
Aerobic or endurance exercises help with your overall fitness. They can improve your cardiovascular health, help you control your weight and give you more stamina and energy.
Tone Up With Pilates
Pilates focuses on strengthening and improving control of muscles, particularly muscles that influence posture, according to the National Center for Complementary and Alternative Medicine. This can make Pilates helpful in managing pain and coping with the symptoms of rheumatoid arthritis.
Get Fit at Home
There's plenty of exercise to be had at home. Give your house a thorough cleaning or work in your yard pulling weeds, raking leaves, or cutting the grass. While you’re at home, practice balancing on one leg to improve strength and balance, Hensley says. Improvise strengthening exercises by using a chair to move from sitting to standing, or lift soup cans as light weights.
Yoga and Tai Chi
Yoga and tai chi are examples of exercises that improve body awareness, which can increase coordination and balance, sense of where joints are positioned (proprioception), and relaxation. Plus, they include flexibility and range-of-motion moves, which boost joint flexibility and joint function, according to the American College of Rheumatology.
In the water is a great place to stretch your muscles and soothe your joints, so hit the pool for an aerobic workout. Swim laps or try a water aerobics class. Swimming, along with other types of aerobic exercise, helps control weight, boost mood, and improve sleep, and it’s good for overall health