Has the pain and stiffness of arthritis kept you from being as active as you would like? Perhaps those morning jogs in the middle of winter are not as enjoyable as they used to be? Have you been wondering how you’re going to keep up with your children or grandchildren? Here are seven ways to help you stay fit without aggravating your arthritis.
Seek Warmth - Warmth is very soothing to arthritic joints. It relaxes the surrounding muscles and helps to lubricate thinning cartilage. Consider taking a warm shower before exercise. Always exercise in a warm environment, if possible; and if it’s cold outside, bundle up. Use heat rubs or wraps to provide additional warmth.
Build Up Slowly - Be realistic. You have arthritis. It’s time to slow down a little. Ease into exercise and build gradually to a moderate intensity. If you have a sedentary lifestyle, start with a 5-minute workout and add one minute each day until you get to 20 minutes per day. Personally, I like doing core exercises first (ab crunches, side bends, etc..) because they are low-impact and provide a great warm-up for your entire body.
Avoid Impact - If your favorite activity is sprinting out the door in your old running shoes wearing nothing but shorts and a tank-top in the middle of January, you may have to compromise a little. High impact activities like running, basketball and most contact sports wreak havoc on joints that are already compromised by arthritis. Try a 15-20 minute ride on a stationary bike while sipping coffee and watching the morning news in your toasty-warm exercise room. Also, try water aerobics, walking, weight-training or circuit training for an effective low-impact workout.
Coordinate Exercise with Your Medication - If you are taking something for pain, time the dosages so peak pain relief occurs during your workout. Take enough pain medication to be comfortable, but don’t overdo it. Too much pain medication can make you drowsy and increase the risk of injury by blocking your body’s natural warning signals.
Use the 2-hour rule - If you are still in pain 2 hours after exercise, chances are the intensity is too high. Listen to what your body is telling you. Your body is extremely efficient at letting you know when you are overdoing it. Excess joint pain, fatigue and stiffness are all indicators to slow down.
Use Exercise Aids - Make exercise less painful with padded gloves and dumbbells. Wear high-quality shoes to reduce impact and improve body mechanics while walking. Wear a comfortable warm-up suit and warm wraps for soothing warmth. Learn how to work around problem areas by choosing different exercises, stances, grips and body positions.
Lose Excess Body Weight - Simple biomechanics are at work here. The heavier you are, the more stress on your joints. Make your best effort to be physically active at least 30 minutes per day and eat sensibly to normalize bodyweight. Seek out a reputable dietician or nutritionist if you have a difficult time losing.
Always remember there will be good days and bad. Arthritis is a disease of “flare-ups”. On good days, take advantage and raise the intensity a little; on bad days, shorten your workouts and make them light, relaxing and fun.
Seek Warmth - Warmth is very soothing to arthritic joints. It relaxes the surrounding muscles and helps to lubricate thinning cartilage. Consider taking a warm shower before exercise. Always exercise in a warm environment, if possible; and if it’s cold outside, bundle up. Use heat rubs or wraps to provide additional warmth.
Build Up Slowly - Be realistic. You have arthritis. It’s time to slow down a little. Ease into exercise and build gradually to a moderate intensity. If you have a sedentary lifestyle, start with a 5-minute workout and add one minute each day until you get to 20 minutes per day. Personally, I like doing core exercises first (ab crunches, side bends, etc..) because they are low-impact and provide a great warm-up for your entire body.
Avoid Impact - If your favorite activity is sprinting out the door in your old running shoes wearing nothing but shorts and a tank-top in the middle of January, you may have to compromise a little. High impact activities like running, basketball and most contact sports wreak havoc on joints that are already compromised by arthritis. Try a 15-20 minute ride on a stationary bike while sipping coffee and watching the morning news in your toasty-warm exercise room. Also, try water aerobics, walking, weight-training or circuit training for an effective low-impact workout.
Coordinate Exercise with Your Medication - If you are taking something for pain, time the dosages so peak pain relief occurs during your workout. Take enough pain medication to be comfortable, but don’t overdo it. Too much pain medication can make you drowsy and increase the risk of injury by blocking your body’s natural warning signals.
Use the 2-hour rule - If you are still in pain 2 hours after exercise, chances are the intensity is too high. Listen to what your body is telling you. Your body is extremely efficient at letting you know when you are overdoing it. Excess joint pain, fatigue and stiffness are all indicators to slow down.
Use Exercise Aids - Make exercise less painful with padded gloves and dumbbells. Wear high-quality shoes to reduce impact and improve body mechanics while walking. Wear a comfortable warm-up suit and warm wraps for soothing warmth. Learn how to work around problem areas by choosing different exercises, stances, grips and body positions.
Lose Excess Body Weight - Simple biomechanics are at work here. The heavier you are, the more stress on your joints. Make your best effort to be physically active at least 30 minutes per day and eat sensibly to normalize bodyweight. Seek out a reputable dietician or nutritionist if you have a difficult time losing.
Always remember there will be good days and bad. Arthritis is a disease of “flare-ups”. On good days, take advantage and raise the intensity a little; on bad days, shorten your workouts and make them light, relaxing and fun.
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