Struggling with Arthritis? Here are Five Ways to Train to Decrease Your Discomfort!

Do you struggle with arthritis? There are many types of arthritis, but they all have similar symptoms like swelling, redness, and stiffness of joints. The conventional treatments to manage these symptoms include painkillers along with lifestyle modifications (a better diet and an exercise regimen). 

Research shows that exercise plays a huge role in helping to decrease the severity of arthritis symptoms. Resistance training, whether it is using bodyweight, free weights, or weight machines, has been proven to be the best type of exercise for arthritis. Every type of arthritis has joint degradation, which often leads to deformities and muscle atrophy, which can dramatically affect managing and treating symptoms. The weakening in muscle strength along with stiffness of joints negatively impacts a patient’s quality of life and increases healthcare costs. 

So what are the 5 most effective types of resistance exercises for arthritis? 

1.     Water Aerobics - The buoyancy of water supports the body so there is little to no impact on joints and muscles. The water also provides natural resistance allowing the muscles to get a good workout without the need for weights. 

2.     Bodyweight exercises - Bodyweight exercises (also known as calisthenics) are simple and effective ways to improve strength, balance, flexibility, and endurance with no equipment. Exercise examples are sit-ups, planks, push-ups, jumping jacks, lunges, and squats. 

3.     Weightlifting - Weightlifting sounds scary for people suffering from arthritis, but it is achievable if practiced under proper guidance and preparation. 

4.     Cycling - Cycling is a powerful and low-impact exercise that is suitable for everyone. Not only does it help strengthen your lower body, but it’s a great cardiovascular exercise. 

5.     Stretching - Taking time to stretch in the morning, afternoon, and evening have been proven to be extremely helpful in relieving symptoms like back pain, stiffness, and inflammation. Things like yoga and tai-chi poses are great ways to get a good stretch. 

If you have arthritis and need help with a fitness regimen, please send me a message!