People living with arthritis might have difficulty performing some physical exercise due to their joints being inflamed and not being strong enough. This, though, does not mean they can’t partake in any form of workout.
Physical therapist Tobi Jevnikar shared with the Cleveland Clinic a few exercises that are conducive to individuals living with arthritis. These include:
Walking: According to the physical therapist mentioned above, a dedicated walking routine might assist you in allowing your body to move around and release tension. Tobi advises beginning with quick strolls on level ground. “Avoid hiking uphill until you have increased your endurance and are aware of your body’s limitations. Overdoing anything too quickly can throw off your routine and cause injuries.” Furthermore, the physical therapist states that walking on an indoor track or outside can frequently be more enjoyable than using a treadmill because “With a treadmill, you have to keep up because it’s going to go with or without you.” However, when strolling in a park or around the block, you have more natural ability to accelerate and decelerate as needed.”
Swimming: It is suggested that swimming in a pool, specifically, can be a secure and efficient way for individuals with arthritis to obtain some exercise. According to Tobi, the physical therapist, this is due to the fact that floating in water relieves joint stress. He claims that exercising in water can be a great way to work out without putting pressure on your joints.
Tai Chi: Better Health, an online medical information publication, suggested Tai Chi, stating that it is beneficial for those with arthritis and other musculoskeletal disorders. When listing the advantages of tai chi, the publication mentioned that it is a low-impact exercise that improves good body posture and balance, can help relieve joint pain and stiffness, integrates the body and mind, uses gentle, circular movements, and is pleasurable and calming for people of all ages and fitness levels.
For arthritis that has only affected the hands, the Mayo Clinic suggests the following hand exercises to help you improve joint flexibility and range of motion:
Knuckle bend
To begin, keep your hand straight and your fingers close together. Your fingers’ middle joints should be bent. Knuckles should remain straight. Return your hand to the beginning position while moving smoothly and slowly. Try to complete this exercise five times with each hand, if you can.
Stabilise the thumb
Curl your fingers gently, as though you are holding a bottle or can in your hand. Return your hand to the beginning position while moving smoothly and slowly.
Finger walk
Rest your hand on a flat surface, such as a tabletop, with your palm facing down. Move your thumb away from your fingers. Start with your index finger. Move it up and towards your thumb. Next, move your middle, ring, and small fingers one at a time up and towards your thumb.
Fingertip touch
Touch your thumb to each fingers to create a circle. Touch your thumb with your index finger while moving gently and slowly. After holding for five seconds, take your index finger off. Your ring, little, and middle fingers should come next. With each hand, perform this exercise five times.
Also see: Muscles always sore after an exercise? Here is why…
