On the whole, doctors will tell you that exercise is good for you. And they are right! You are likely acquainted with the general health advantages of exercise: improved circulation, heart health, and lower blood pressure are only a few reasons to keep active, even when you are feeling pain or mobility problems.
However, for those with joint issues like arthritis and arthralgia, engaging in low-impact, moderate-intensity exercise can bring extra benefits that may enhance your quality of life.
The following exercises will not put excessive strain on the joints. Try to incorporate activities from each category into your daily routine for best results.
Every individual with joint pain and arthritis is different. Do what you can, when you can, and consult a doctor to determine what is safe and reasonable for you.
Cardio Activities
Aerobic exercise is any conditioning exercise that raises your heart rate over its normal resting rate. A reasonable target is to practice so that you are breathing harder than regular but are still able to carry on a conversation.
30 minutes per day of aerobic exercise is perfect, but 150 minutes for a week is the recommended minimum.
You can finish your aerobic activities all in one session, or you can work it into your day in short multiple sessions, for example – 15 minutes of bike riding and 15 minutes of yard work.
Strengthening Activities
Strengthening your muscles is essential, especially for people with osteoarthritis – stronger muscles can help to take some of the pressure off your joints.
Aim to perform strengthening exercises 2 times per week. Involve all the major muscle groups of the body (back, chest, arms, shoulders, hips and legs). Practice your strength training routine at home or in a gym.
Balance Activities
Those with arthritis and joint pain, especially people with ankle, knee and hip issues, may struggle with deteriorating balance. Keeping up balance is important to older people, as sustaining a fall will probably result in a debilitating injury, particularly if you have decreased bone thickness due to osteoporosis.
When designing your activity, consult with your GP, try to practice balance exercises at least twice per week. Balance training does not have to take much time.
Flexibility Training
A stretching regimen is a basic part of physical activity, especially in people with joint issues. If your joints are getting painful and stiff, regular exercises may get more difficult after some time.
Stretching your muscles with dynamic stretches after your daily practice is a good way to boost your flexibility and hold your range of motion. Ask your trainer for a list of flexibility exercises perfect for your particular joint problems.
However, if you have joint issues you should avoid some sports, such as dancing, baseball, hockey, soccer, rugby and tennis.
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