Arthritis doesn’t mean that you can’t keep moving – in fact the opposite is true! According to the CDC, regular physical activity can help reduce pain, improve function and mobility as well as enhance the mood and quality of life of arthritis patients. Often arthritis comes with additional chronic conditions, like heart disease, obesity and diabetes, conditions which can also be improved by regular physical activity.
So what types of physical activity help patients with arthritis? It is recommended that individuals participate in moderate intensity, low impact physical activity. This includes a combination of both aerobic exercise and strength training. The most important part of an exercise regimen is to find something that the patient loves to do and will remain consistent with.
Aerobic exercises that are ideal for arthritis patients include vigorous walking, cycling swimming, group fitness classes, dancing and water aerobics. The selection should be based on a few things – the severity of the condition, the interests of the patient and the current physical state of the patient. Diving into an aggressive exercise regimen can be overwhelming and the most important factor is consistency.
In addition to 2-3 hours of aerobic exercise per week, you should also include 2-3 sessions of strength training. By strengthening the muscles around the joints, you are providing relief and stability. Strength training should be based on the individual’s current state and goals – for beginners working with resistance bands is a great option. If you have existing muscle, we recommend calisthenics and a weight training program.
Last but not least – balance exercises are great to ensure the safety of patients, particularly those who are at risk of falling. We recommend gentle yoga, walking backwards, single leg exercises and breathing exercises. These should be performed under the supervision of a therapist, coach or trainer.
Before starting any type of exercise program, patients should receive an evaluation and discuss a plan with their doctor. If you believe you may be suffering from arthritis, contact Dr. Rehman for an evaluation.
