Imagine significantly improving and managing your arthritis pain without the use of medications. Sounds impossible, right? Well, researchers at the University of North Carolina have recently discovered an effective way for you to fight the pain without popping pills. The secret? Regular exercise.
(Our) study showed that (an) exercise program is suitable for every fitness level, even inactive older individuals,” says researcher Leigh Callahan. “Many people believe the myth that exercise exacerbates their symptoms. The truth revealed in the study is that symptoms improved with exercise.”
Exercising for Joint Health, Not Just Heart Health
You may be thinking that you’re not in the best shape to exercise, but you don’t have to worry. Exercising for joint health is different from exercising for heart health. In fact, people living with arthritis don’t have to get sweaty to help their condition. A basic eight-week activity program designed by the Arthritis Foundation consists of low-impact routines with gentle range-of-motion movements that can be done while sitting or standing.
The Benefits of Exercise for Arthritis Sufferers
“Even minor lifestyle changes like taking a 10-minute walk three times a day can reduce the impact of arthritis on a person’s daily activities and help to prevent developing more painful arthritis,” explains Patience White, M.D., chief public health officer of the Arthritis Foundation. “Physical activity can actually reduce pain naturally and decrease dependence on pain medications.”
There are many benefits of incorporating exercise into your daily routine if you have arthritis. Some of these benefits include:
- Reduced joint pain and stiffness
- Improved muscle strength and flexibility
- Increased joint stability
- Greater range-of-motion
- Enhanced overall quality of life
Tips for Exercising with Arthritis
To ensure your exercise routine is safe and effective for arthritis relief, follow these tips:
- Consult Your Doctor: Before starting any new exercise program, it’s important to get clearance from your healthcare provider. They can help you determine the appropriate types and levels of exercise for your condition and fitness level.
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Start Slowly: Begin with low-intensity exercises and gradually increase your activity level as your body adapts. This will help to avoid injury and minimize the risk of exacerbating your arthritis symptoms.
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Choose Low-Impact Exercises: Activities such as walking, swimming, or cycling are all low-impact options that can help to improve your joint health without causing further damage or stress.
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Listen to Your Body: Pay attention to how your body responds to the exercises and adjust your routine as needed. If you experience pain or discomfort, take a break or modify the activity to reduce stress on the affected joints.
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Incorporate Range-of-Motion Exercises: Incorporate exercises that focus on gently moving your joints through their full range of motion, as these can help to maintain and improve joint flexibility.
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Maintain a Healthy Weight: Carrying extra weight can put added stress on your joints, especially your knees, hips, and back. Losing weight through a combination of exercise and a healthy diet can help to reduce this stress and alleviate some arthritis symptoms.
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Stay Consistent: Consistency is vital for long-term success in managing arthritis pain. Stick to a regular exercise routine, and gradually increase the frequency and intensity of your workouts as you become more comfortable.
The Bottom Line
Medications certainly have their place in managing arthritis pain, but regular exercise can provide a natural and effective way to reduce pain and improve joint health. By incorporating low-impact activities and gentle range-of-motion exercises into your daily routine, you can experience arthritis relief without the need for medications – and enjoy a happier, healthier life in the process.
