Reducing joint pain with exercise
People with arthritis who exercise have less pain, more energy, improved sleep and better day-to-day function. The four types of exercises discussed in this article may help you to keep joint pains under control. ZeeNews.com website reports some people with arthritis tend to avoid exercise for a number of reasons, including fear of pain or injury.
People with arthritis who exercise have less pain, more energy, improved sleep and better day-to-day function. The four types of exercises discussed in this article may help you to keep joint pains under control.
ZeeNews.com website reports some people with arthritis tend to avoid exercise for a number of reasons, including fear of pain or injury, while others may avoid it as they simply may not want to make a lifestyle change.
The following exercises may have positive effects on reducing pain related to arthritis and other rheumatic diseases:
Flexibility
These types of exercises will help maintain or improve flexibility in affected joints and surrounding muscles, while improving posture and reducing the risk of injuries.
A range of motion exercises should be performed five to 10 times a day, while stretching exercises can be performed at least three days a week, holding each stretch for 30
seconds for maximum benefit.
Strengthening
Designed to work the muscles, strengthening exercises will improve function and help reduce bone loss related to inactivity.
One set of eight to 10 exercises for the major muscle groups of the body, two to three times a week, is recommended for younger arthritis sufferers, while older people may benefit from 10 to 15 repetitions with less resistance.
Aerobic
Activities using large muscles of the body in a repetitive and rhythmic manner are called aerobic exercises which improve heart, lung and muscle function.
Arthritis sufferers in particular may benefit from these types of exercises as it can have benefits on a person’s weight, mood, sleep and general health.
Aerobic exercises may include walking, dance, aquatic exercise or bicycling. Experts recommend 150 minutes of moderate intensity exercise per week.
Improving posture, balance, joint position sense, relaxation and coordination
are important ‘body awareness’ factors which may also help people with
arthritis. Tai chi and yoga are common exercises becoming increasingly popular among the older generation.
