Many of us need clarification about the controversies about exercise’s role in managing Arthritis. Whether the practice increases the pain and swelling or can modify the individual’s overall health, is it possible to perform all the physical activity, or is there any limitation in that? Here are the quick facts you can consider before starting exercise to manage Arthritis.
Importance of physical exercise in arthritis management
Arthritis is a medical condition that presents with swelling and aches in one or more joints and tissues surrounding them. The individual may experience joint pain, swelling, and redness in the affected joints. As the condition worsens, the joints become stiff, and movements become difficult.
Arthritis remains one of the major problems where people remain inactive. Exercises play an essential part in managing Arthritis, in addition to medicines. Regular exercise helps improve the strength of muscles and endurance, as well as the range of motion and the ability to carry out daily activities in those with Arthritis. It assists the individual by decreasing the risk of developing other chronic illnesses like cardiovascular diseases, obesity, and more in people who have Arthritis.
How does exercise help arthritis management?
Regular exercise helps the affected person by reducing pain and swelling, improving muscle activity, and delaying the onset of disability. Exercise helps improve overall strength, balance, mobility, and posture, improving the individual’s physical function. It also improves sleep, gives more energy, and better day-to-day activities.
When to start Exercise to Manage Arthritis
Sometimes it takes work to perform exercise regularly in the beginning. Making an exercise plan helps in achieving the goal. The individual must start the movement slowly with low intense ones and note how the body responds if you are physically inactive; exercise 5-10 minutes daily in the initial days. Increase the time slowly (10 minutes a time), and always keep an eye on your body. The advice of a rheumatologist or an occupational therapist is necessary to begin the exercise and update them periodically about the progress.
Choose a convenient time and place can according to one’s interest. One can perform in the morning if morning stiffness worries them or put small breaks in between if the muscles are fatigued soon. The place must be safe to prevent falling or any injuries.
Different exercises help to reduce arthritis pain.
Give utmost care while selecting the type of exercise. The exercise must be joint-friendly; have less stress on the body and less impact on the joints. The various types of activities that are beneficial to people who have Arthritis are:
Flexibility exercises
Stretching exercises and active range of movement (AROM) help improve the joints’ flexibility, training, and pain reduction. Do this at least 4- 5 days a week. Yoga, tennis, etc., can provide both AROM and stretching benefits.
Strengthening exercises
These exercises are mainly for strengthening the muscles. Keeping the muscles more vital protects the bones and joints and reduces the pain and difficulty associated with Arthritis. Performing one set of 8-10 exercises for 4- 5 a week is advised.
Aerobic exercises
Aerobic exercise, including bicycling, walking, aerobic dance, and aquatic exercise at a moderate intensity level, helps in controlling weight and improves muscle function and the general health of an individual.
Body awareness exercise
Body awareness exercises, including yoga, tai chi, and qigong, help to improve posture, balance, mobility, flexibility, and joint position.
Precautions
Risk is always associated with exercise performance in a person with Arthritis. It is essential to take advice from a healthcare professional to perform it.
There will be pain and swelling in the initial days of the exercise. It takes some time for the body to get adjusted to the change. Practice exercise briefly or with less intensity until the body gets acclimated. Always try to do warm-ups and cool-down before and after completing the training. Find a suitable place and fittings to perform the exercise.
The unusual change in symptoms must be noted, and immediately consult the rheumatologist.
Wrapping up
Arthritis is one of the major causes of joint deformity, stiffness, and pain. Most people remain inactive due to the fear of injury and falls. Staying inactive can lead to the progress of disease much faster. Practicing mild to moderate intensity exercise as advised by the rheumatologist or occupational therapist helps reduce pain and stiffness and improves the overall mood and health of the individual.
