If you have arthritis, maintaining a regular exercise routine may seem like a chore, one that will worsen your joint pain and discomfort. In fact, the opposite is true. A lack of physical activity increases joint inflammation by weakening the muscles that support your joints, creating greater stress and stiffness.
Regular exercise is crucial for effectively managing arthritis symptoms. It increases flexibility and strength, promotes weight loss, and even combats fatigue. Here is a list of five low-impact exercises you can do to help alleviate joint pain.
1. Walking
Walking around your neighborhood can go a long way in reducing joint pain. Maintaining a regular walking routine helps you lose weight, which, in turn, reduces extra strain and pressure on your joints. A March 2016 study published in the journal Musculoskeletal Care found that people with arthritis who maintained a regular walking routine experienced an improved sense of well-being and confidence in their ability to improve their situation.
2. Swimming and Water Aerobics
Water exercises, specifically lap swimming and aerobics, are especially helpful if you have arthritis. Water provides natural resistance to your body, which aids in building muscle, while water’s buoyancy relieves pressure on the joints. Additionally, swimming can aid in weight loss.
3. Spinning and Biking
This low-impact activity provides excellent cardio and strength training while serving as an alternative to the high-impact exercise of jogging.
4. Strength Training
Exercising with resistance bands, free weights and weight machines can strengthen the muscles surrounding your joints, leading to reduced joint pain. Aim to complete a strength training workout that targets different large muscle groups across the body two to three times a week. Remember to start slowly before gradually increasing intensity.
5. Yoga and Tai Chi
Impaired coordination is a common symptom of arthritis. Yoga and tai chi improve body awareness and balance. Flexibility and range-of-motion moves, such as walking backward, can aid in joint functionality. Modified yoga and chair yoga are also options for those with severe arthritis and other underlying health conditions.
Regular, low-impact exercise is crucial if you have arthritis. No matter which exercise you choose, be sure to discuss it with your physician before starting a new routine to make sure it is safe for you.
The UM Rehabilitation Network Can Help
If your pain is overwhelming, then it’s time to see someone who specializes in relieving knee pain with exercise. The University of Maryland Rehabilitation Network (UMRN) offers first-class physical therapy services across Maryland, from community hospitals to an academic medical center. Get better faster with UMRN’s expertise.
