Exercises: People with osteoarthritis tend to reduce their physical activity due to the constant pain but exercise can do a lot to improve the symptoms of osteoarthritis. It helps to lose weight, increase blood flow, improve flexibility and reduce stiffness.
Before you start any exercise routine, remember, talk to your doctor about it. In order to reduce the pain and stiffness, use hot and cold packs where it pains and take warm showers before you start. - Use supportive devices like knee braces and pads for knee arthritis.
- Stop the exercise if there is sharp or intense pain
- After exercise, ice the area if there is inflammation; take pain killers if there is more pain.
- Take adequate rest to allow your body to recover.
- Start slow and exercise only some days of the week at the beginning.
These exercises are recommended for those with osteoarthritis:
Walking:
For those with arthritis, the days of running are long gone but that doesn’t mean that you should stop walking. Walking in fact is a recommended exercise since it is a low intensity exercise that does not put too much pressure on the joints while strengthening the muscles and aiding fitness.
The mantra to remember, as is mentioned in ‘Arthritis today’ - a magazine dedicated to Arthritis patients, is FIT- Frequency, Intensity and Time. It is recommended to go slow in the start and walk at a low intensity for five minutes, 2-3 days per week and walk at a little more speed for 10 minutes on the other 2 days per week. After 3-4 weeks of walking, walk for more days a week and increase the duration as per your progress.
Swimming:
Swimming is an excellent exercise for those with knee arthritis as it pulls the pressure off the joints, yet, provides a good cardiovascular exercise. Backstroke and sidestroke are good for those with spinal arthritis; those with knee arthritis must swim with gentle leg kicks.
If a swimming pool is not available nearby then try stretching in a hot tub or warm shower. When just starting out, do not swim for more than 20 minutes and swim a short lap. If you feel light headed and dizzy, get out of the water immediately.
Other exercises include- Walking on a treadmill, working on stationary bikes, muscle strengthening exercises like pushups, side lifts, abdominal exercise, and weight lifting which includes lifting light weight dumb bells and other joint specific exercises.
People with arthritis often think that they may miss many of things they liked - their hobbies, activity, mobility and independence, because of the disease. But with the right diet, medication, exercise and therapy along with a positive outlook towards life, they can still do the things they love, all with a new appreciation!
