It’s hard to escape what seems like unrelenting advice
from any advocate of good health, that exercise is a necessity if
we want to keep as fit and healthy as possible. Joints especially
need careful attention to keep them in the best working order, and
suffering from arthritis is a perfect reason to opt for regular
exercise which can help to reduce stiffness and pain in your
joints.
Getting started
When undertaking joint exercise, choose a non weight-bearing
exercise. Low-impact activities such as walking or swimming are
better than high-impact exercise such as jogging, which can jar the
joints. Also try to aim for a regular routine of exercise to get
the best benefits and build it up bit by bit. It isn’t good
to push yourself too hard. If you are suffering discomfort or pain
two hours after exercising, then your session was too
strenuous.
Stretch
Gentle stretching exercises that manipulate the joint as far as
possible in all directions should be carried out daily to help keep
joints fully mobile.
These are especially important for arthritis sufferers.
WHY NOT TRY: Water aerobics can help to support the body
while the joints are moved through a full range of motions.
Strengthen
Strengthening exercises can
increase muscle strength and consequently help to support the
joint. This makes joints more stable and can help a person to move
more easily.
WHY NOT TRY: Swimming is an ideal exercise
for those with arthritis to help increase mobility and build muscle
strength. And unlike some other more strenuous exercise, the
buoyancy of the water places less stress on the hips, knees and
spine.
Dancing provides a wide range of movements that
help to keep joints flexible and its fun too!
Integrate
If you find it difficult to squeeze specific exercise into a busy
schedule, try to make it a part of your day to day activities.
WHY NOT TRY: Gardening is a great way to exercise.
Make sure you swap between activities frequently. Intersperse more
strenuous tasks such as hoeing with something gentler such as
planting seeds at your work bench.
Walking or cycling is an obvious suggestion,
but try a little stroll in the park with a friend, or if it’s
not too far, walking or cycling to your regular destinations.
And finally...
As with any healthy routine,
exercise should be complemented with a balanced diet that includes
plenty of fruit and vegetables and oily fish. Evidence suggests
that the antioxidants in fruit and veg are beneficial for joints,
and experts also recommend a regular glucosamine supplement to help
maintain healthy joints.
Check List:
- Warm up before more strenuous exercise
- Have a consistent exercise routine
- Set yourself some exercise goals
- Build it up gradually
- Don’t do too much
- Take a joint care supplement
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