Studies reveal that exercises are very essential and effective for people suffering from arthritis pains. However, exercise does not mean having to conform to a rigorous regime but to engage in simple and moderate exercises each day in order to get relief from the joint aches which have been affecting your quality of life for long.
Types of exercises for arthritis pains:
The following exercises can help you get rid of the muscle and joint aches:
- Flexibility or Stretching exercises
- Resistance or strengthening exercises
- Aerobic or cardiovascular exercises
Flexibility or Stretching Exercises:
This kind of an exercise reduces the stiffness of joints and muscles and increases oneâ€™s agility and performance in other activities. These exercises are meant to make you stretch beyond the normal range of movement. So rotating your head over your shoulders and raising your arms up can do wonders for arthritis aches.
Resistance or Strengthening Exercises:
Strength training exercises are meant to enhance the durability of the muscles which protect and support the joints. Weight training is a popular strength training exercise for dealing with feeble and aching joints.
Aerobic or Cardiovascular Exercises:
Aerobic exercises contribute to an overall fitness of the body and include exercises like swimming and bicycle riding, etc. Such exercises reduce inflamed joints by executing more pressure on them, thereby lending it more flexibility and strength.
Other exercises for arthritis pains include the following:
- Tai Chi
- Sprinting or jogging
Do not over exert yourself through exercise:
Ensure that you do not cross the limits while exercising because in the search for further relief you could land up with greater pain and discomfort. Experts assert that any pain that lasts for more than one hour after any exercises that you choose to follow is considered to be strenuous. If you notice any of the following signs consult a physical therapist or doctor to adjust your exercise program:
- If you get very tired.
- If you feel very weak after the exercise.
- If you are not capable of crossing the range of motion any longer or decreased range of motion.
- If the inflamed joints swells up further instead of subsiding.
- Continuous pain for more than an hour.
So you need to establish realistic and possible goals for yourself.
Studies show that people involved in relatively moderate and simple exercises are at a lower risk of developing osteoarthritis while people engaging in high intensity sports like football are more at a risk for contracting osteoarthritis.
This is supported by facts which state that an increasing impact on joints resulting from the quick twists and turns can increase oneâ€™s vulnerability to the osteoarthritis conditions. So the early detection and treatment of sports injuries can reduce the chances of getting osteoarthritis.
Benefits of exercise for arthritis:
Experts reveal the following benefits of exercise for arthritis:
- Increases muscle strength
- Reduces joint aches
- Increases oneâ€™s energy levels
- Contributes to better sleeping patterns
Exercise is a viable solution for most ailments and for arthritis it is a must because aching and stiff joints are as it is making your life difficult by restricting your daily movements and snatching your sleeping hours. So make the most of exercises as it can give you agile limbs to move around with in the waking hours and a peaceful sleep during the nights.