Gary Calabrese, PT., DPT. is an orthopedic rehabilitation specialist. Exercise is good for arthritis sufferers. These are some of the reasons. Exercise can reduce pain, according to Calabrese. Losing weight can help ease your pain and stress in the back or joints. Many of your symptoms can be relieved by the increased flexibility, mobility, stability, and comfort you experience.
It is worth it to do it! Many people find it difficult to get started. When you have arthritis, it can be hard to get motivated. It is easy to let stiffness, pain, or fatigue keep you from moving. Calabrese says, “But you need to be aware that exercise without the right amount of impact (weight bearing), could lead to immobilization. It is not a reason to stop exercising if you have arthritis. If you’re able, you can overcome any resistance and start your exercise program. Once you start moving, the benefits will only grow. These are his top tips to make the most of your exercise program for osteoarthritis patients.
1. Low impact is better
Calabrese recommends that you begin with low-impact aerobic exercise. Speed walking, stationary cycling and swimming increase heart rate without causing any injury to your body. Ask about classes if you’d like to do more social exercise. For osteoarthritis patients, low-impact aerobics can be a great option. High-impact, injury-inducing and butt-burning high-impact exercises are best avoided. Before you begin any exercise program, he recommends talking to your doctor.
2. Make time to exercise
You should write your plan and place it in your calendar. Walking your dog, gardening or using the stairs can all add movement to your day. They are not enough, he says. If you are willing to put in the time, you can get the most from your exercise. Start by talking to a professional about choosing an exercise. Start by starting with 20 minutes per day, three times per week. You will find that you can add more time as you get fitter.
3. Know your limits
Each session should be 20 minutes long. Calabrese recommends arthritis patients be able adjust to any exercise program. Calabrese says that you may not want to play high-impact sports like basketball or tennis if your knee joint is damaged. You can also take part in smaller amounts of your favorite sports. Nine holes is a good option if you have lower back problems but can’t bear to stop playing golf.
4. Ask your physical therapist.
If your doctor recommends it, you should consider physical therapy. Calabrese says, “It is not enough to stress how much better it is to work with a professional on proper exercise form than it’s just doing it yourself using sheets of exercises.” A good physical therapist can help you design the right exercise program for you and increase the intensity over time. A physical therapist can encourage and support you in developing healthy habits.
5. You have the option to use it or lose it.
Exercise for arthritis is designed to improve mobility, flexibility, and stability. Although strengthening and stretching can improve stability and mobility, flexibility and mobility depend on how you use them. If you don’t exercise enough, it is harder to rebuild your muscles.
Tai Chi is an easy exercise that can be done without injuring your body. This slow-moving exercise is great for increasing balance, mobility, flexibility, and coordination.
6. Forget “no pain, not gain”
Calabrese says that the old-school coach advice is suitable for athletes who are strong, but not for those with arthritis. You should not do any exercise that causes your condition to flare up. Talk to your doctor about the cause of your pain. Sometimes, it’s enough to make a correction on the form or do another exercise. He says, “In other words, respect your pain as well as your arthritis.” Both can be improved if you exercise properly. It is important to remember that exercise can cause more serious health problems such as arthritis. Get moving! These guidelines should be followed when you do a scheduled, routine workout.
