Are you suffering from the pain of arthritis? While the pain may keep you from wanting to move, studies show that moderate exercises have shown a significant impact on the overall well-being of adults with arthritis. There is hope for you! Try one of the following seven exercises and see how it impacts your movement.
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You seem to be restless all day and you feel terrible pain during the night. It seems endless; the cycle of pain and immobility, not having the means to do the things you used to do and the stress and boredom that go with it. When you are tormented by the pain of arthritis, you often long for rest rather than exercise, which seems to be exhausting and painful altogether.
It is a mistaken notion that exercise can further damage your joints. On the other hand, doing moderate exercises have shown significant impact on the overall well-being of patients suffering from arthritis. Patients should, of course, refrain from doing high-impact exercises as this may aggravate their condition. There are, however, a variety of low-impact or moderate exercises that have shown incredible benefits for arthritic patients. These exercises have reduced joint pain and strengthened muscles around affected joints. Low-impact exercises have also improved a patient’s overall health and fitness by creating a healthy self-esteem, reducing depressive symptoms, controlling obesity, improving sleep and boosting energy.
Top Seven Exercise Plans for Arthritis
- Water Therapy
- Tai Qi
Water therapy or pool exercises are great for people with arthritis. The water’s buoyancy helps relax the affected joints and aids free movement because it does not put too much strain on the joints. It would be advisable to use warm water as this dilates the blood vessels and helps increase good blood circulation which is recommended for swollen joints.
The practice of yoga originated in India more than 3,000 years ago. The word yoga is derived from Sanskrit, which means to “yoke,” or unify the three mantras of mind, body and spirit. Yoga is a combination of physical movement exercises, spiritual cleansing and certain lifestyle modifications.
Pilates essential principle focuses on breath and body awareness. This program widely promotes spinal health. Pilates can also be customized to fit individual needs, especially if you have swollen and painful joints. This is done by contracting your muscles without mobilizing your joints.
Callanetics is a non-impact exercise regimen developed by Callan Pickney in 1980. The exercises incorporate small yet precise pulses or movements for those who want to shape up as well as improve their arthritic symptoms. Callanetics is shown to improve the conditions of people with scoliosis, osteoporosis, arthritis and Crone’s disease.
Qigong is a traditional Chinese medicine treatment like that of acupuncture. Qi means “breath of life” and gong means “achievement”. It supports the notion that good health is derived from a free-flowing qi system, while diseases could mean that there is a blockage in the natural flow. It also includes proper breathing techniques, physical poses and a good focus of intention. The benefits derived from this program include increased mobility of the affected joints, less inflammation or swelling, reduction of pain and tenderness, decreased anxiety and an overall state of well-being.
One of the principles of eastern arts is Tai Qi. Same with Qigong, this art form integrates the importance of combining both physical and mental exercises to acquire holistic and balanced positive results. This is a low-impact exercise technique that involves deep breathing, visualization exercises, a stretching regimen and a cardio workout. This has proven to decrease stress and reduce tension. It also reduces stress and arthritic symptoms, such as joint pain, inflammation, tenderness and the like.
Walking has always been the simplest and most basic form of exercise. No training or coaching is needed. Walking is a great way to clear our minds of worthless thoughts and to help strengthen our flexibility and endurance. A breath of fresh air is often what we need when we want to rejuvenate our thoughts. Just make sure that you have the appropriate walking shoes with good support and shock absorbency. You determine the pace and how far you walk. Do not overwork your legs, though; walking can aggravate your arthritis rather than help it if you are not careful. Develop a rhythm and enjoy the walk.
These exercise regimens alone do not guarantee to improve your symptoms. Exercise habits should be supported by a healthy diet, plenty of rest, multivitamins and food supplements and a positive mental attitude. It may be a long and rigorous ride, but it will be well worth it along the way.