Exercise can be very beneficial for arthritis sufferers, often relieving stiffness in joints, strengthening muscles thereby reducing stress on joints, keeping bone and cartilage tissue strong and healthy, and increasing flexibility.
A recommended 30-minute minimum of daily activity is the norm. Before starting any exercise program, it is vital that one speak to their doctor to ensure there are no unseen risks, however you will find that most doctors recommend exercise for their arthritis patients either on their own initiative or when asked. A lot of people say you should give your body a chance to recover and take days off. I tend to agree, however I would rather be active every day for a minimum of 30 minutes but switch up my exercise routine so that I cover ALL bases: cardio, strength, and stretching.
The types of exercises that would typically be recommended will vary; however, with all types of exercise the warm-up is the starting point. Warming up is best started with applying warm compresses to the joints, followed by mild stretching. Range of motion exercises are a very good start, as are low-impact aerobics. These can relieve stiffness and increase flexibility.
And, like I always say, never discount the effectiveness of walking as an exercise. Walking is a great exercise to improve our arthritic condition. You can even carry weights as light as two pounds and use your arms as you walk. It can involve the whole body. The “trick” is to make walking interesting enough as an exercise to stay motivated. That is EASY to do if you just add walking to the membership’s TBIT15 workouts, the SRF mini-intensives or any other workouts you are or may want to participate in. In addition, grab a friend or family member to walk with you!
What about Aquatics?
If you have access, exercising in a pool is a great way to work out as well. Water is an excellent aid because it provides resistance that builds muscle in the entire body while reducing shock to the joints at the same time. Additionally, because the whole body tends to become involved in aquatic exercise the added benefit of cardiovascular exercise is enjoyed. If at all possible, find a heated pool to work out in. Warm water is soothing to the joints and will cause the blood vessels to dilate, increasing circulation. With that in mind, it is often beneficial to add using a spa to your regimen, perhaps after your workout, in order to provide some soothing jets of water to your muscles and even more help with increased circulation, which is always vital when dealing with arthritis.
What about Yoga?
Yoga is a general term for several stretching, and pose-oriented exercises originating in India, and is extremely beneficial toward achieving flexibility and reducing stress physically and mentally. There are gentle forms of yoga such as Hatha Yoga that are excellent to start with. Hatha Yoga is comprised of gentle stretches and simple poses that help flexibility and balance and are easy to learn and enjoy. (Yoga workouts are coming soon to the SRF Membership!)
At SRF you have many different workouts at your fingertips!
If you can’t make it to an in-studio class, working out online and at home there are so many exercises you can do on your own. Things to consider – you are at home stuck on a conference call with work, you can flex your legs while sitting in your chair by facing forward, simply move your leg outward while keeping your foot on the floor and holding it there for a few seconds, then retracting it until your foot is behind you, then alternating to the other leg. Interlocking your fingers and slowly flexing your wrists to the left and the right for a few minutes a day can help tremendously to increase flexibility and reduce pain in the wrist area.
For your upper back, you can stand upright in front of a table, then lean over and place your hands on the table and tuck your chin back toward your collarbone. Once positioned as such, lift your upper back upward and simultaneously take a deep breath. Hold that position for 5-10 seconds and then relax while exhaling. While doing this, lower your spine slowly as you move both shoulder blades forward as if toward each other. Repeat this exercise for 10-15 repetitions.
For the shoulders and middle back, start again from an upright position standing as straight as you can, reach back and lock the fingers of both hands together. Breathe slowly and deeply and lift upward with your shoulders while at the same time, exhaling. Be sure to keep your chest up and your chin in. Repeat this for about 10-15 sets.
For the shoulders and upper chest, choose a free corner of the room to stand in and place your hands on the opposite sides of the corner. Take a step back about 18 inches from the corner. You now should be facing the corner directly with your hands on both of the walls with your body some distance from the wall itself. Keeping your chest up after inhaling, lean in toward the corner while exhaling. Repeat this exercise for 10-15 sets.
Whatever exercise you choose, be sure to breathe properly when exercising. Oxygen is important to perform any workout as it promotes a healthy heart rate and reduces fatigue; additionally it helps circulation, which is vital to achieving the flexibility and strength that you are trying to achieve in battling arthritis. Tribe, above all things, listen to your body! It is natural to feel a little fatigue and soreness when starting a new workout but if the pain of soreness persists for more than one hour, or you have a decrease in mobility that lasts longer than an hour, then the regimen should be reduced until the soreness stops. You can also look for signs of increased swelling of joints or any increase of weakness; these are signs that your workout is too strenuous and you need to slow down. Just remember to begin all new workouts slowly at the start. The idea is to increase our strength and flexibility so that we avoid injury as we age!
There are three main types of exercises to include in an exercise program:
Range-of-motion exercises – These lessen stiffness and help with improving flexibility. “Range of motion” refers to the area within which the joints move naturally or on a daily basis. Although these range-of-motion exercises can be performed every day, it is recommended that they be done at least every other day. (SRF Step, Body Bar, Cardio Kickboxing, Conditioning & Stretch)
Strengthening exercises – There are two types of strengthening exercises; isometric or tightening the muscles without moving the joints, and isotonic, moving of the joints for strengthening muscle movements. It is recommended to do these sets of exercises every other day, unless you are suffering from more than mild joint pain or swelling. (SRF Mini Intensives, Body Bar, Bodyworks, Conditioning)
Endurance exercises – We need these to increase stamina. They also help with improving your inner personal / mental strength and with improving weight control and sleep. Some of the membership’s most popular endurance exercises are SRF’s TBIT-15, Step, HIIT, and Cardio Kickboxing. In addition, biking, walking or jogging. And unless you are suffering from more than mild joint pain or swelling, a 30-45 minute workout is recommended, at least three times a week.
Let’s sum up arthritis exercise with a few tips:– Establish your weekly workout schedule so that it meets your personal health needs. When starting, take it slow and steady!
– Be kind to yourself. Stop if something hurts. And experiment with applying heat before exercising and warming up. Then cool off afterwards with cold packs.
– Enjoy exercising by making it a real part of your life during the week. There are so many online and in-person classes offered. Try your best to include range-of-motion, strengthening and endurance exercises in your routine- pick and choose- vary your activities; try a new class! Open yourself up to meeting new friends, have fun and try and get out more.
If you are living an active lifestyle and have any back, joint or muscle pain, welcome to over 80% of population out there. If you are NOT active, you really need to invest in your health by finding an exercise program that works for you. The older you get the harder and more challenging it will be to remain mobile. Think about that for a moment and in addition, think about what exercises you enjoy doing and make it happen. Living in pain is never fun. At SRF, we offer many types of workouts that you can do from your own home. If interested in hearing more about our offerings and to discuss what works best for your individual health, please call me for a FREE consultation today (703-314-1533)!
It is never too late to improve your health!
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