Arthritis Exercises

Arthritis exercises can be very beneficial for arthritis sufferers. Arthritis exercises will help in relieving stiffness in joints, keeping bone and cartilage tissue strong and healthy, strengthening muscles thereby reducing stress on joints, and increasing flexibility.

A recommended 30-minute minimum of daily activity is the norm. It is vital that one speak to their doctor to ensure there are no unseen risks, before starting any arthritis exercise program. However, you will find that most doctors recommend arthritis exercises for their arthritis patients.

Arthritis Exercises – Warm Up

The types of arthritis exercises suggested vary. However, warm up is the starting point of all types of arthritis exercises. Warming up is best started with applying warm compresses to the joints, followed by mild stretching.

Range of motion arthritis exercises, such as dance, are a very good start because they are low-impact aerobics. These can relieve stiffness and increase flexibility.

Arthritis Exercises - Walking

Never disregard the efficiency of walking as an exercise. Walking is a great arthritis exercise to improve the arthritic condition, and carrying weights as light as one pound and using your arms as you walk can involve the whole body.

Arthritis Exercises - Aquatics

Exercising in a pool is also a great way to exercise. Water is an excellent support because it provides resistance that builds muscle in the entire body while reducing shock to the joints simultaneously.

Moreover, because the whole body tends to become involved in aquatic arthritis exercise the added advantage of cardiovascular exercise is also enjoyed.

If possible, try to find a heated pool to work out in. Warm water is comforting to the joints and which indeed leads the blood vessels to dilate, there by increasing circulation.

Arthritis Exercises - 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 physical and mental stress.

Simple Arthritis Exercises

If it is not possible for you to walk or do aquatic exercises or yoga, then there are simple arthritis exercises that can be done daily to improve flexibility, strength and conditioning.

Simple Arthritis Exercises - Wrist Area

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.

Simple Arthritis Exercises - Legs

You can flex your legs while sitting in a chair facing forward, simply by moving your leg outward while keeping your foot on the floor and holding it there for a few seconds, then withdrawing it until your foot is behind you, then alternating to the other leg.

Simple Arthritis Exercises – Upper Back

Stand upright in front of a table, then lean over and place your hands on the table and slip your chin back toward your collarbone. Once positioned as such, lift your upper back upward and simultaneously take a deep breath.

Hold for 5 to 10 seconds in this position and then relax while exhaling. Lower your spine slowly while doing this, as you move both shoulder blades forward as if toward each other. Repeat this exercise for 10-15 repetitions.

Simple Arthritis Exercises – Shoulders & Middle Back

Start again from an upright position, stand 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 exhaling. You should your chest up and your chin in. Repeat this arthritis exercise for about 10-15 sets.

Simple Arthritis Exercises – Shoulders & Upper Chest

First 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.

Types Of Arthritis Exercises

There are three main types of arthritis exercises to include in a basic exercise program:

Range-of-motion Exercises

This type of arthritis exercises help in improving flexibility and also lessen stiffness. "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.

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 that on every other day you should do these sets of arthritis exercises, unless you are suffering from more than mild joint pain or swelling.

Endurance exercises

These types of arthritis exercises increase the stamina. They also help in improving your inner personal and mental health and with improving weight control and sleep. Some of the most popular endurance exercises are stationary bike riding, walking and water exercising.

On an average of three times each week, a 20- to 30-minute workout or two to three short 10-minute bouts during the day is recommended if you are suffering from more than mild joint pain or swelling. Be kind to your body, and it will be kind to you.

Arthritis Exercise Tips

Let’s summarize arthritis exercise with a few tips for all:

• 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.
• Establish your own unique, arthritis exercise program so that it meets you personal health needs, budget and environment. Make sure it is safe by checking with your own professional healthcare advisor and workout trainer. And take it slow and steady like Aesop’s turtle in the race.
• Arthritis exercise activities are available all around you, too. No need to spend time and money elsewhere. You can borrow arthritis exercise videos, cassettes, DVDs and books from public libraries. You can get active by washing windows, cleaning your house, car, pet, children’s closets, your closets, anything.
• Enjoy exercising by making it a real part of your life during the week. Include range-of-motion, strengthening and endurance exercises in your routines.