Exercises Help Ease Arthritis & Stiffness



There are more than 40 million people in the US and 350 million worldwide who suffer from arthritis. Notably, the condition tends to spread evenly across all ages, irrespective of gender.

In the past, arthritis often affected the seniors as they age past 60 years. However, the new trend in children and youth is worrying. With more than a quarter-million children affected, the war against arthritis is being waged to stop the spread. Although the disease can be treated using medications, there are different exercise programs that can help relieve fatigue and pain, while preserving joint function and structure.

So what are the benefits of exercise?

A tailored exercise program that includes a balance of strengthening training, endurance and range-of-motion – can prevent inflammation and protect your muscles and joints from any further damage. Below are some of the benefits of these exercises:
  • Increase muscle strength and flexibility
  • Maintain the bone strength
  • Reduce pressure on joints by maintaining body weight
  • Boost energy throughout the day
  • Improve life quality


Improve cardiovascular fitness and endurance

Lack of exercise will weaken your bones, and you may gain more weight - further complicating the problem.

Exercises for arthritis

Range of motion exercises
Range of motion exercises maintains the normal functioning of joints by increasing joint flexibility and mobility. People with arthritis tend to bend the painful joints in a specific position, to reduce pain. This is just a temporary way of reducing pain, but if you adopt it permanently, you may end up having your joints bent. By adapting the range of motion exercises, you will slowly strengthen and bend affected joints in various degrees of freedom so as to relieve the pain.

Strengthening exercises
These are exercises that help build or maintain muscle mass. If strength training is done correctly, it will maintain and increase muscle tissues without aggravating the joints. An example of this exercise is weight-lifting or using a resistance band.

Aerobic exercises
Aerobic exercises target cardiovascular health. Here is what you stand to gain:
  • Increased supply blood with more oxygen
  • Enhance endurance by building muscles
  • Control energy and give you an admirable stamina.

Examples of aerobic or endurance exercises include swimming, cycling, dancing, walking and water warm exercises.

Tips to ensure maximum results during the exercises

When exercising, ensure you do it slowly and gently. Overworking your muscles can worsen the condition. You are therefore required to:

Move gently. Begin with the range of motion exercises and do it gently for 5 to 10 minutes. Thereafter, you can proceed to strengthening and aerobic exercises.

Go slowly: In case you feel pain or notice any swelling or redness in joints, try to slow down.

Bottom line:

Arthritis causes painful inflammation, which is often accompanied by stiffness and swelling of joints. As a patient, you are advised to enroll for exercise programs that help increase flexibility and strength, while at the same time reduce joint pains.

Regardless of the exercise you will want to start with, remember to go slowly. Avoid exerting too much pressure beyond which your muscle can handle.



Location: Floral Park, NY 11001, USA

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