Research shows that exercise can help arthritis sufferers manage their pain symptoms. Here’s what you need to know before working out with arthritis.
VIDEO TRANSCRIPT
“For years it was believed that people with arthritis shouldn’t exercise because it would damage their joints. But today research has shown that exercise can actually help you better manage your arthritis. If you have arthritis and want to start a fitness regimen, here are some things to consider.
Talk with your doctor or therapist first to decide what types of exercises are best for you. Once you have a plan, figure out what time of day you have the least amount of pain and stiffness, and try to do your workouts then.
Before you start, massage the stiff or sore areas or apply heat. A warm shower works well, or try a heating pad. Apply the heat for about 20 minutes at a time.
Warm up first. Begin your activity at a slow pace and gradually work to a faster one.
To start, try simple stretching exercises that’ll improve your flexibility and range-of-motion. Just don’t overdo it.
When you’re ready to move on, try more strenuous exercises like weight training. Strong muscles help support your joints. Two- or 5-pound weights are fine in the beginning.
If the pain is too much at times, maybe try a water exercise program. A lot of fitness centers offer them. The pool is perfect because you’ll get a great workout without the wear and tear on your joints.
If the pain stays under control try biking or walking. Low impact is best, nothing that involves pivoting or stops and starts.
If your joints ever become inflamed, red or painful, stop the exercise and talk to your doctor or therapist about ways to adjust your fitness plan.
Whatever exercise you do, cool down for five to 10 minutes afterward.
A cold pack for 15 minutes at a time after that can help keep the swelling down and reduce the chance of pain the next time.
The thought of moving your stiff, sore joints may seem challenging at first. If it helps, do your exercises with a friend who also suffers from arthritis. Having a partner will increase the chances you’ll both stick with it. Remember, it’ll be worth it in the long run.”