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.
No-nonsense Yoga Program That Can Be Done In As Little As 10 Minutes A Day Or Up To The Full 50 Minute Routine.
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.