According to the National Health Interview Survey, nearly 53 million adults are diagnosed with arthritis, 46% of those living with arthritis are adults over the age of 65. The most effective non-drug method for reducing arthritic pain and improving your range of motion in Exercise. Before starting any exercise program you should always consult your physician.
There are so many health benefits to walking as it gets your blood pumping. Start your walking routine with shorter distances and build up your endurance to walk further. Go at a pace that you can comfortably manage but keep in mind your goal is to work up a bit of a sweat. Head to the mall and get your walking done in a controlled temperature environment if there is inclement weather.
#2 Water Workout
The great thing about exercising in the water is that it relieves pressure on your joints. Find a community or gym lap pool which are usually about 4 feet deep. Walk at a somewhat brisk pace, from one end of the pool to the other. Start off doing a 2-3 laps and build your endurance. Consider joining a water aerobics class, they are fun and you can go at your own pace.
#3 Chair Stand
Chair stand may not sound like a big deal but when done correctly it will strengthen your legs. It’s recommended that you start with 10 reps and if you are not strong enough then start with fewer reps and work your way up. A kitchen chair is a good option as it is just the right height from the ground and it is sturdy. The goal is to control your motion by slowly sitting down and slowly standing up, and if needed you can use your arms to assist. “As your legs get stronger you can control that motion more with your legs and less with your arms” says Lesley Hlad, a Doctor of physical therapy at Duke University Center.
#4 Modest Weight Lifting
You don’t need a fancy gym to exercise but if you have a community health club, great! Joining a gym not only provides classes and equipment but it also offers the ability to make new friends and socialize. No gym? No problem! Just grab a couple soup cans and do some bicep curls, if needed do the bicep curls while seated in a kitchen chair.
#5 Hand Stretching
If you are experience pain in your hands and fingers then doing some moderate hand exercises will reduce the pain. Spread your fingers as wide as possible and then make a fist. Repeat that stretching and squeezing motion 5-10 times or whatever is comfortable. You could also purchase a small handball and squeeze it in the palm of your hand, repeat for a few minutes.
Again make sure you consult your physician before starting any exercise program. Remember moderation and consistency is the key to your success.
If you or someone you love is struggling with independence due to arthritis, please give Sphinx Home Health Care a call to learn how we can help you maintain your independence and improve the quality of your life. Help is just a phone call away 586-264-2400