Regular physical activity is one of the most effective ways to control the course of arthritis (including all its varieties). However, this definition sounds too vague, so we offer more detailed information on how to use physical exercises to properly deal with the symptoms of arthritis. In general, exercise is beneficial from all points of view, even if you do not have any prerequisites (including hereditary) for the development of arthritis. They help you maintain joint flexibility, maintain muscle strength and improve your endurance. For patients with arthritis, it is difficult to overestimate the benefits of regularly performing even simple physical exercises. They can even affect such natural things as your ability to write or type on a computer, which arthritis may well prevent.
The most important merit of physical exercises is that they generally contribute to the improvement of the body and make it possible to live a fuller and longer life. And it does not matter whether a person has arthritis or not. However, many people who suffer from arthritis consider this disease a reason to avoid physical activity. Basically, they blame symptoms of the disease, such as pain, stiffness of joints and constant fatigue. Some people are surprised when they find out that those people with arthritis who exercise regularly feel much better and suffer less from the symptoms of this disease. So, physical exercise for people suffering from arthritis can be divided into three types, each of which plays an important role in reducing the intensity of symptoms of the disease.
Recommended Arthritis Exercises
My Canadian Pharmacy presents four types of exercises that can help reduce the pain and disability associated with arthritis.
1. Flexibility exercises
They include stretching exercises and range of motion. These exercises can help increase flexibility in joints and muscles, and improve posture. It is recommended to perform exercises on the range of motion in the 5-10 approaches in the morning to reduce friction in the joints. Stretching exercises should be done at least 3-5 days a week.
Popular activities, such as yoga and tai-chi, include both the development of a range of movements and stretching, and are thus a good option for people with arthritis.
2. Strengthening exercises
Exercises to strengthen the forces are more energetic than exercises for flexibility and they are aimed at strengthening muscle mass in order to reduce the load on the joint. They can also help improve bone density and reduce inflammation, which contributes to the development of arthritis. This, in turn, can lead to a reduction in the use of drugs such as corticosteroids.
Patients with arthritis should try to do strengthening exercises 2-3 times a week, each of which consists of 8-10 exercises. They usually involve movement of the muscles against any form of resistance. Light hand weights or resistance bands are two simple forms of muscle-strengthening workload that can be easily incorporated into everyday life.
3. Aerobic exercise
This form of exercise depends primarily on the aerobic process of generating energy and includes the rhythmic and repetitive movements of the large muscles of the body. Aerobic exercises help improve the functioning of the heart and lungs along with muscle strength.
Aerobics can also be useful for maintaining a healthy weight and improving mood, sleep and overall health.
Aerobic dance, cycling and walking are some of the most common and safe forms of aerobic exercise. You can also use exercise equipment, such as treadmills and stationary bikes.
It is recommended that such exercises of medium intensity be performed for at least 150 minutes every week.