To manage arthritis, exercise





When your arthritis aches, do you feel like exercising? You should. Along with medicine, rest and other parts of your treatment program, regular exercise can keep your joints in working order so you can continue your daily activities. It may also prevent further joint damage.


Some of the beneficial endurance exercises for people with arthritis are walking, water exercise and riding a stationary bicycle.


Top 10 Exercise Tips


for People with Arthritis


1. Before exercise, apply heat or cold treatments to the area you will be exercising. Heat relaxes your joints and muscles while cold can reduce pain and swelling.


2. Warm up your muscles before exercising. Begin your activity at a slow pace and gradually work to a faster pace. Taking time to warm up before exercising will help you prevent injuries.


3. Wear comfortable clothes and shoes. Your clothes should be loose and comfortable for easy movement.


4. Don’t hurry. Exercise at a comfortable, steady pace that allows you to speak to someone without running out of breath. This pace gives your muscles time to relax between each repetition.


5. Breathe while you exercise. Don’t hold your breath. Breathe out as you do the exercise, and breathe in as you relax between repetitions.


6. Be alert for "warning signs." Stop exercising right away if you have chest tightness or severe shortness of breath or feel dizzy, faint or sick to your stomach.


7. Know your body’s signals. During the first few weeks of your exercise program, you may notice that your heart beats faster, you breathe faster and your muscles feel tense when you exercise. These are normal reactions to exercise that mean your body is adapting to your new activities.


8. Don’t do too much too fast. Building endurance should be a gradual process spread out over several weeks or more. A good general rule is to stop exercising if you start having sharp pain or more pain than usual.


9. "Cool down" after exercising. Cooling down for five to 10 minutes after exercising lets your heart slow down and helps your muscles relax. To cool down, simply do your exercise activity at a slower pace, such as walking slowly.


10. Make exercise a regular part of you day.


Remember to check with your doctor before beginning any exercise program. The Arthritis Foundation offers convenient land- and water-based exercise programs in your area.


Call 1 (800) 954-CURE for more information.



Leave a Reply

Your email address will not be published. Required fields are marked *