How to Exercise with Arthritis

Arthritis or joint inflammation is the leading cause of disability in the US. There are over 100 different rheumatic diseases and conditions that can be called arthritis including the most common ones osteoarthritis, fibromyalgia and rheumatoid arthritis. Arthritis can’t be cured, needs medical assistance, and may last for years or even lifetime. Physical activity is highly recommended for the arthritis patients. According to American College of Rheumatology,  “people with arthritis who exercise regularly have less pain, more energy, improved sleep and better day-to-day function,” (2015). To reduce arthritis pain and improve overall health design a balanced fitness program that includes stretching, weight lifting, cardio fitness and yoga.  Make sure to follow tips below for more efficient workout.

Stretching

Start your workout with 10-15 minutes aerobic warm-up, followed with stretching to prepare your body to the work-out, enhance range-of-motion, improve flexibility and lubricate joints. Make sure to perform dynamic stretching prior to workout and static stretching after the workout.

‍

Weight Lifting

Include at least two 30 minutes weight-training sessions into your weekly routine. Start with light weights or resistance bands and progressively increase weights and number of repetitions. Load all groups of muscles to the point of a little fatigue. Avoid sharp and fast moves.

Cardio

“Getting your heart pumping may make you sweat, but the effort will reward you with improved metabolism, better mood, more energy, increased stamina, and, as studies show, decreased inflammation, which can help minimize arthritis symptoms,” (Arthritis Foundation). 20 to 30 minutes of swimming, jogging, cycling, dancing or walking once or twice a week is the great way to get your aerobic training done.

‍

Yoga

Yoga is another fun way to improve flexibility and balance that are essential for arthritis patients. Check out yoga classes in your area or enjoy online yoga classes.

Need an assistance designing fitness program that will be a right fit for you? Request a FREE individualized fitness program to meet your needs! Call WPHHA at (412) 421-0909 to get started today or visit our website for more information.

‍

Western Pennsylvania home Health Association is a non-profit organization, servicing clients throughout Western Pennsylvania. At WPHHA we have coined the term “mobile healthcare services” to meet your needs on your time. These include in-home nursing, non-medical homecare and rehabilitation services. Our main concern is to help you or your loved ones maintain the highest level of wellness and independence possible.

‍