JOIN USExercise is probably the last thing on your mind when you are afflicted with arthritis. How is it possible to exercise when there is excruciating pain in the joints and muscles; can one even move when all the joints in the body are struggling for some relief? But the fact of the matter is, exercise is a very crucial part of treatment in cases of arthritis.
For most patients, pain can be a major reason why they are put off by exercise. But don’t let the pain stop you from doing what you love. In fact, you can reap a number of benefits from exercising:
Better joint mobility
Enhanced range of movement
Improved pain management
Enhanced muscle and bone strength
Weight control or even loss of weight
Now, exercising while having arthritis doesn’t have to involve hardcore ones. You don’t necessarily have to run down to the gym and start lifting weights. All it takes are some simple movements. Here are some guidelines:
Start gently and slowly and build up gradually. Do not rush with the exercises. In fact, if you have stopped exercising for some time, it is advisable to start with
basic exercises. You can build up slowly.
Warm up your muscles to get the best out of your exercise session. Start with movements that help increase the blood circulation to your muscles. Marching on the spot with gentle swinging of alternate arms forward and backward is a good start.
n Range-of-motion exercises such as dancing will help maintain normal joint movement and relieve stiffness. It is also a great way to increase flexibility.
Weight training and other strengthening exercises will help increase muscle strength. For arthritis patients, strong muscles are important for proper support and protection of joints.
Aerobic or endurance exercises such as bicycle riding will help reduce joint inflammation, improve cardiovascular fitness, control weight, and improve overall wellbeing. Extra weight puts added pressure on many joints and hence, weight control should be an important part of your exercise regime, especially if you are overweight.
Avoid making any rapid, jerky movements, especially exercises such as running on hard surfaces or playing squash, which can adversely affect the damaged joints.
n Don’t hold your breath when you exercise as it is an important part of the process. Keep breathing normally all through the session.
If you feel persistently tired, or have pain or swelling after exercise for a
continued period of time, seek advice from a doctor.
Always remember to wear comfortable clothing that does not restrict your
movements. If you are standing and exercising, wear flat, comfortable shoes that support your feet properly.
Please remember that the amount and form of exercise recommended for each individual will vary depending on the kind of joints that are involved, their stability, the amount of inflammation, and whether a joint replacement procedure has been done. It is highly advisable to consult a healthcare professional before getting started with your exercise regime.
(The author is director, Jiva Ayurveda)