When you're in pain, it's hard to motivate yourself to maneuver. However, regular exercise not only helps maintain joint function, but additionally relieves stiffness and reduces pain and fatigue. What must you do? Whenever possible, meet the Physical Activity Guidelines for Americans by combining aerobic activity, strength training, stretching, and balance exercises. If that's too ambitious, no less than avoid inactivity. Discuss options together with your doctor, especially when you will not be exercising. A physician, physical therapist, or personal trainer with experience working with individuals with arthritis can enable you select and adapt activities that can be just right for you.
You may find programs which are designed specifically for individuals with arthritis. Examples are included. Fit and powerful!, a program targeted at older adults with osteoarthritis. Arthritis Foundation's Exercise Program (AFEP); and its Walk With Ease program. There are also water-based therapy programs, akin to the Arthritis Foundation's Aquatic Program, that are conducted in pools heated to about 90°F. These include quite a lot of exercises, including range-of-motion exercises and aerobics. Another good option is tai chi, a low-impact, slow-motion type of exercise that may increase flexibility and muscle strength within the lower body, in addition to help with gait and balance. Strength training improves muscle strength, physical function, and pain.
To make exercise easier, try the following pointers:
- Schedule exercise for times of day if you end up least prone to experience inflammation and pain. Avoid exercising when stiffness is at its worst.
- Before exercising, apply heat to sore joints or take a warm shower or bath. Cold packs might be helpful after exercise.
- Before starting a strength training session, warm up using light stretches. Remember to make use of slow movements during your warm-up and steadily increase your range of motion.
- If your joints turn into warm, red, or painful, progress slowly and reduce activity.
- Listen to your body. Never force a movement when you are experiencing sharp joint pain or more pain than usual.
- Rest and exercise fastidiously if you could have rheumatoid arthritis: When your condition flares up, get more rest to scale back inflammation, pain and fatigue, and exercise more when it subsides. Short rest periods help greater than long periods in bed.
- Exercise inside a cushty range of motion. If an exercise or movement causes significant pain, stop doing it! Discuss your options with a licensed trainer or physical therapist.