Exercising Tips For Arthritis

Does exercise and lifting weights improve Arthritis symptoms?

Research has shown that exercise can improve symptoms of arthritis and benefit our bodies in a number of ways. It is important to be active, physically and mentally, on a regular basis. Doing a little every day, is much better than doing nothing at all.

Being inactive leads to muscle weakness which means the joints aren’t supported, increasing tightness and pain. When we are active and lift weights, or some kind of resistance training, the muscles are strengthened to support our joints, increasing flexibility and stability.

Arthritis is a term used to cover inflammatory conditions such as pain, stiffness and swelling affecting our bones, muscles and joints.

In Australia, it is estimated 3.6 million people, predominantly baby boomers are suffering with this condition. Of that number, 2 million people are of working age, 15 -64. There is no cure, however there are many management strategies available, with exercise being an important one.

Osteoarthritis develops when the protective cartilage cushioning the end of our bones wears down, and causes changes to the bones, ligaments and tendons, resulting in inflammation. It can damage any joint, however most commonly affects the hands, knees, hips and spine. This condition can be a result of an injury, overuse, family history, age, gender and even obesity.

Rheumatoid Arthritis is different in that it is an autoimmune disease, and is predominantly found in the age group over 40 years of age. This condition attacks the cells lining the joints, resulting in pain and inflammation.

For both conditions, exercise can assist in the relief of symptoms. Exercise can decrease pain, fatigue, muscle tension and stress. It can improve mobility and flexibility, muscle strength, posture and balance.

Your body overall will benefit from undertaking regular exercise. You will improve your health, the fitness of your heart and lungs, increase your bone density, improve your sleep and mental well-being.

Always check in with your GP or health management team before you start a new exercise program, to ensure it is suitable and appropriate for you. We all have different levels of fitness and flexibility so there is no ‘one size fits all’ approach.

What exercise is best for arthritis?

Is one exercise better than the other? It is best to do a mix of activities, covering flexibility, muscle strengthening and overall fitness (aerobic). Choose an activity you enjoy, and is convenient for you, as you will be more likely to stick with it over time.

Low impact exercises such as walking, swimming, water aerobics and even dancing are beneficial. Water activities, especially if warm, can sooth sore muscles and stiff joints. Water buoyance takes pressure off the joints.

To strengthen the muscles, use weights, gym machines or resistance bands. Using your own body weight can be an option. It is important to educate yourself on the correct way to use these options, to avoid any additional stress on your joints. Or a better option is to work with our team at Over 50’s Health, as we focus very much on correct technique so as not to cause injury. Don’t go too heavy, too soon. Start with low weights or what your body can handle, and slowly build the resistance, to challenge your muscles, this is called progressive overload.

Strength training will improve your mobility and stability, bone density, stamina, posture and overall well-being and confidence. Great for mental health.

We need to maintain flexibility too, and stretching exercises improve our range of motion. Simple, slow stretching movements help minimise injury around exercise. Yoga, Pilates, Body Balance and Tai Chi are some examples. These activities provide smooth, flowing movements, improving the flow of life energy and creating a sense of relaxation to improve our health. Your stress will decrease, your muscle strength will increase, along with improved balance and posture.

A great approach to exercise and lifting weights for arthritis.

For all forms of exercise, start slowly. Build the intensity and the duration, don’t rush the process. If you feel pain or discomfort, stop the exercise and seek assistance from a qualified sports therapist or one of the Over 50’s Health team to ensure you are doing the exercises correctly, and they are appropriate for your needs.

Find an exercise buddy, as they will keep you accountable and motivated. Schedule your exercise into your daily routine. Aim for 30 minutes each day, alternating the exercises throughout the week. This keeps it interesting and provides a variety, to keep away the boredom.

When is the best time to exercise? The simple answer is, when it best suits your lifestyle. It may be early morning, or late afternoon. Make it a priority in your daily schedule, and it will become a habit.

Exercise is one of the best pain management strategies for Arthritis.

Check in with your GP or healthcare team and assess what is the best and most appropriate exercise for you, your symptoms and your lifestyle. And remember, do something you enjoy doing.