Exercise is essential for arthritis.

Starting an arthritis exercise program requires understanding your limits and determining the appropriate level of exercise to achieve results. Training is essential for individuals with arthritis as it increases strength and flexibility, reduces joint pain, and combats fatigue. Engaging in moderate exercise can offer relief and help maintain a healthy weight, even if you cannot perform more strenuous activities.

Here's why training is vital for arthritis management:

1. Strengthens muscles around joints.
2. It helps maintain bone strength.
3. Provides more energy for daily activities.
4. Improves quality of sleep.
5. Assists in weight control.
6. Enhances overall quality of life.
7. Improves balance and stability.

Contrary to the misconception that exercise worsens joint pain and stiffness, inactivity can lead to more pain and stiffness. Exercising helps maintain the strength of supporting muscles and tissues, which is crucial for providing adequate support to your bones.

The most suitable exercises for you will depend on the type of arthritis you have and the affected joints. Your physical therapist can help design an exercise plan that maximizes benefits while minimizing joint pain.

Consider these exercise programs that have shown success in relieving arthritis symptoms:

1. Exercises for shoulder pain relief.
2. Knee pain exercises.
3. Hip flexors and outer hip exercises.
4. Exercises for chronic knee, foot, or hip pain.

When implementing a strength-training program, starting three days a week can boost your progress, but maintaining gains only requires two days a week. Aerobic or endurance exercises can also improve cardiovascular health, weight management, stamina, and energy levels. Low-impact aerobic activities, such as walking, bicycling, swimming, or using an elliptical machine, are easier on the joints.

Aim for approximately 150 minutes of moderately intense aerobic exercise each week, dividing the time into 10-minute blocks if needed. Even engaging in moderate-intensity aerobic activities a few days a week is beneficial.

Small movements and daily activities like gardening, raking leaves, or walking the dog can improve your overall activity level. Body awareness exercises like gentle yoga or tai chi can help improve balance, posture, coordination, and relaxation.

To protect your joints during exercise, follow these tips:

• Start slowly and ease into practice, especially if it has been a while since you last been active.
• Use low-impact exercises to reduce joint stress, such as stationary bikes, recumbent bikes, elliptical trainers, or water-based activities.
• Apply heat before exercising to relax joints and muscles.
• Begin with gentle range-of-motion exercises to warm up.
• Please do exercises with slow and easy movements, taking breaks if needed.
• Apply ice for up to 20 minutes after activity to reduce joint swelling.

You can trust your instincts and avoid exerting more energy than your joints can handle. Gradually increase exercise length and intensity as you progress.

It's essential to do your exercise routine sparingly. You may have exerted too much effort if you experience pain lasting more than two hours after exercising. Talk to your therapist about the average pain level and what may indicate a more serious issue. If you have rheumatoid arthritis, consult your doctor before exercising during flares, and consider gentler range-of-motion exercises or water-based exercises to protect your joints.

Following these exercise guidelines and listening to your body can effectively manage arthritis symptoms and improve your overall well-being.