The benefits of exercise for arthritis patients are huge. When we do exercise, our endorphin hormone releases have a significant effect on stress release, managing joint pain, and losing weight. Exercises help you in stability, mobility, and flexibility.
Orthopedic surgeons recommend exercises to alleviate pain and increase the independence level by easing symptoms. But before doing exercises you need to understand a few factors when you are suffering from arthritis. When you start doing exercise you may come across huge pain, fatigue and stiffness, and you intend to get stuck in these things and don’t want to move through the process. Eighty percent of patients used to do the same. And it is really hard to stay motivated always. You need to be very aware of your condition, and pain intensity. Sometimes you don’t feel motivated to continue with the exercise therapy Program which in the future may lead you down with immobility and lack of range of motion.
Here we’re giving you tips that need to follow before starting your exercise program with arthritis
1. Always choose low-impact exercise, A big No to high-impact exercise
Experts suggest doing exercise but without hurting yourself. So please avoid high-impact, high-intensity exercises like riding a stationary bike, swimming, running, speed walking, and jogging may hurt your affected joints. So, instead of that go for isometric light exercise. Here you need to consider consistency instead of frequency.
2. Have some specific time for exercise
Having specific time for exercise is very crucial. You can’t move without it. We used to walk in our garden, taking stairs instead of lifts, all these things include movements in daily life but this amount is not enough. To leverage maximum outcomes from exercise, you need to make time for your exercise. Just focus on it. You may take the help of a trainer to remain focused. First dedicate 20 minutes, 2-3 times per week. When you start feeling better, add more time to it.
3. You need to understand your limit
As you have a concern; Arthritis. You need to begin with a minimum goal and assess how your body reacts. You need to gradually accustomed your body to a new range of exercise which is apt for your present condition
4. Physiotherapy consultation could be better
In some cases, doctors recommend you consult with a physiotherapist. So take it to speed up the healing process. A certified and experienced physiotherapist designs an exercise program for you that will be apt for arthritis patients. Frequency and intensity will be adjusted according to your condition. Physiotherapists offer great motivation to accomplish your day-to-day workout routine and establish good habits.
5. Training will be Goal-oriented vs result-oriented
The three primary goals of arthritis exercises will be mobility, stability, and flexibility. Stretching and strength training help you to achieve stability. And other customized exercises are good for mobility and flexibility. You need to gradually acclimate your body with three types of exercise to regain functionality. To make yourself comfortable, start with something mild like “ Tai Chi” because it is a low-intensity slow-movings exercise to advance mobility, flexibility, and balance.
Five Significant Exercises for Osteoarthritis Patients:
Swimming
Swimming is considered the best water aerobics. It is joint-friendly and cardio-friendly. It offers a certain amount of arthritis benefits. Swimming increases the blood circulation level, and the warmth of the water offers a thermo effect on the affected area. Blood circulation improves joint health by increasing the flow of required nutrients and oxygen to affected joints.
Light aerobic exercises
Aerobic exercises get your heart pumped properly. It strengthens your cardiovascular system which has multiple added benefits which help you in weight loss. Another benefit is that aerobics stimulates the lubrication in joints which is very essential for having a locomotive tool (joints) of our body.
Yoga and Pilates
Everybody knows the benefits of yoga. Isn’t it. Yoga and Pilates benefit you in many ways that establish balance, range of motion, and flexibility. All these activities can be considered as low to moderate impact cardio that offers significant benefits to arthritis patients.
Yoga and Pilates have a good healing effect. It not only works on a physical level but also on a psychological level. After doing these types of exercises you’ll feel more relaxed, sleep better, and be less anxious. Good mental health helps you to maintain a good energy level. So, you must incorporate all these exercises into your daily routine.
Stretching
Stretching is a great way to utilize your joint muscles. Stretching relaxes the muscles of the hands, fingers, knees, and neck. Static stretching is best to prevent and alleviate arthritis pain. Range of motion (ROM) exercises: When a joint gets affected by arthritis, it gradually loses its range of motions. To prevent motion restriction you must do range of motion exercises. If a patient suffers from hand arthritis, then he has to use a grip strengthener to increase hand flexibility. Working with a hand gripper is quite easy but the effect is long-lasting.
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