Staying Active When You Have Arthritis: From Safety Considerations to the Exploration of Exercise
Exercise helps ease arthritis pain and stiffness, according to the Mayo Clinic. “Even moderate exercise can ease pain and help you stay at a healthy weight,” highlights the Clinic, going on to note that exercise can work to strengthen muscles around the joints, maintain bone strength, increase energy and boost mood.
With a variety of benefits, the incorporation of exercise into a regular routine can sound daunting — especially if you wish to successfully manage the symptoms of arthritis along the way. By putting safety first, considering the value of healthy lifestyle changes and exploring the wide choice of possible activities, you can create the ideal exercise routine with arthritis in mind.
Safety is essential
According to the Centers for Disease Control and Prevention (CDC), adults with arthritis should aim for at least 150 minutes a week of moderate-intensity activity. “You should also aim for at least 2 days a week of activities that strengthen muscles and include activities to improve balance such as standing on one foot.” Safety is key in a healthy and effective routine.
According to the CDC, individuals with arthritis may take more time to adjust to a new level of activity, which can be intimidating for those who wish to begin a workout journey while simultaneously managing arthritis. The CDC goes on to provide a helpful acronym for individuals with arthritis that can make a world of difference when keeping safety at the forefront of each workout called SMART:
- S stands for “start low, go slow.” This will help in paying attention to and understanding how your body tolerates exercise, without going overboard.
- M for “modify.” By modifying an activity when arthritis symptoms are elevated, you can continue to try to stay active while preventing symptoms like pain, stiffness, and fatigue from worsening.
- A stands for “activities should be joint-friendly.” This means choosing to incorporate activities that are easier on the joints into your routine, rather than those that aren’t. For example, walking, bicycling, and dancing have a lower risk of injury when compared to exercises like full-deep lunges or squats, which can be rather painful for those with arthritis in the knees.
- R reminds individuals to “recognize safe places and ways to be active.” By maintaining an awareness of safety before beginning to workout, one can effectively minimize risks of injury beforehand.
- T stands for “talk to a health professional or certified exercise specialist.” When aiming to minimize injury risks, the discussion of a potential workout plan with a professional can help in better understanding what is best for you, what you should avoid, and answering any questions along the way. Discussing your workout plan with a healthcare professional can also bring great peace of mind while preventing further injury well in advance.
The valuable role of lifestyle choices
When aiming to stay active with arthritis, day-to-day choices can make a major difference. A healthy diet is a great way to supplement a workout routine — for example, studies suggest that eating or drinking carbohydrates before exercise can help you perform better during your workout.
The Mayo Clinic goes on to note that carbohydrates may allow you to work out for a longer time or at a higher intensity — and if you don’t eat, it’s noted that you may feel slow-moving or even lightheaded when you exercise. In addition to the value that a proper diet can have, what you eat can also benefit arthritis.
An anti-inflammatory diet is valuable in minimizing the inflammation that often accompanies arthritis, and generally focuses on foods that are nutrient-dense, high in antioxidants, and healthy fats. This includes foods such as oily fish (like tuna and salmon), antioxidant-rich fruits, veggies, beans, nuts and seeds, dark chocolate, and olive oil — to highlight a few.
A variety of ways to exercise
Walking isn’t your only option when looking to exercise in a way that is kind to your arthritis. In fact, the Arthritis Foundation highlights several worthy options to consider, whether you prefer pool or land activities. ‘Water walking,’ or simply walking in waist-deep water is just one consideration — according to physical therapist Davis Reyes, assistant manager of the Joint Mobility Center at the Hospital for special Surgery in New York City, walking in waist-deep water lessens weight on the joints by an impressive 50% when compared with walking on land.
Water aerobics and swimming are additional activities to consider, while activities like golf can be a great way to work the upper back, legs, shoulders, wrists, and hands (not to mention the opportunity for plenty of joint-friendly walking). Even cross-country skiing can serve as a great outlet for those looking for something different — according to the Foundation, this is a great way to get a full-body workout without the twisting and turning that comes along with downhill skiing.
With that in mind, however, the Arthritis Foundation stresses the importance of partaking in any physical activity safely. If you’re new to an activity, jumping in with the guidance of a professional course or trainer is always the way to go.
Creating the perfect workout routine when you have arthritis can be a daunting endeavor. From the basics of safety to the value of consulting with a healthcare professional beforehand (and exploring a variety of arthritis-friendly activities), an effective and enjoyable workout routine is only steps away.
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