If you have an achy joints or arthritis and don't know how
to exercise with it bothering you please read on. Having an achy joints or arthritis is a pain in the a** you'll be tempted
to stay in bed or just to sit it out pop a pill and let it pass, but that is not a good idea. The best thing to do to manage
it is exercise. Physical activity actually is the best medicine for arthritis pain relief, doctors say. Exercise can
decrease pain, particularly osteoarthritis, the most common type of arthritis. It will also lose you weight which is
beneficial to relieve joint pains and arthritis.
Please consult your doctor first before doing any exercise.
The exercise that you need to do should move your joints but
doesn’t aggravate your symptoms.
Here are some Arthritis and Joint Pain exercises that will
ease your pain:
1. Walking - it will strengthen your muscles, which
helps shift pressure from the joints, and reduces pain. It also compresses and releases cartilage in your knees, bringing
nourishing oxygen to your joints. The Arthritis Foundation recommends walking 10 minutes at least
3-5 days a week.
As you get stronger, take longer walks and incorporate short
bursts of speed into a moderate pace until you build up to walking 3-4 miles an hour.
2. Warm Water Exercise - Warm water – between 83˚ F
and 90˚ F – helps relax your muscles and decrease pain, according to the
University of Washington Department of Orthopedics and Sports Medicine.
So exercises like swimming and aerobics, walking and jogging
in water are good for stiff, sore joints. Water also supports your body as you
move, which reduces stress on the hips, knees and spine, and offers resistance
without weights.
They’re ideal for people who need to relieve severe
arthritis pain in hips and knees.
3. Indoor Cycling - Indoor cycling is an excellent
way to get a cardiovascular workout without stressing weight-bearing joints.
You can start a 5-minute session at a comfortable pace three
times a day. When the pain eases you can increase to 7 minutes, 10, 15 and 20 minutes at a time.
4. Yoga - gentle movements gradually build strength,
balance and flexibility and will be very beneficial to people suffering from
arthritis and joint pain. It also reduces inflammation.
Yoga should never hurt. If you feel pain in a pose, you’re
probably overdoing it.
5. Tai Chi - A traditional style of Chinese martial
arts that goes back centuries, tai chi features slow, rhythmic movements to
induce mental relaxation and enhance balance, strength and flexibility.
Several studies have shown that tai chi improves mental
well-being, life satisfaction and perceptions of health, which address the
negative effects of chronic pain associated with arthritis.
If your joints tend to be stiff, it also helps to take a
warm shower before exercise.
Exercise has good benefits to our body. It helps to become active and energetic. Arthritis are the most common problem specially when we get old but there are some young children can have arthritis too.
ReplyDeleteIt is really painful having such condition. Doing some exercise stuffs as well as yoga are very helpful to us. I tried yoga once and it keeps me doing again and again.
ReplyDeletejoint stress