Exercises For Arthritis You Can Do At Home

You just got out of bed, and your arthritis is causing you so much pain that all you want to do is – exercise?  Believe it or not, exercising regularly is one of the best ways to control your arthritis pain.  However, the wrong types of exercises can end up increasing your pain instead of decreasing it.  There are certain types of exercises for arthritis sufferers, so it is important that you follow a strict regimen in order to help keep your pain at bay.

What types of exercises are safe for arthritis sufferers?   Four types of arthritis exercises work the best:  range-of-motion, stretching, strengthening, and endurance.  Let’s take a look at all four.

Stretching Exercises

The purpose of stretching exercises is to restore or help maintain flexibility to the muscles and tendons in our joints.  These exercises are the easiest to do and simply consist of stretching different joint and muscle groups and holding them in position for 20 to 30 seconds.  This can actually allow the fibers in our muscles to lengthen.  Stretching exercises can be repeated two to three times.

Range-of-Motion (ROM) Exercises

The purpose of ROM exercises is to restore or maintain normal movement of our joints and to help alleviate stiffness in our joints.  Arthritis sufferers need to move their joints – especially those bothered by arthritis – through their complete range of motion at least once a day.   ROM exercises can be repeated anywhere from five to ten times if your joints aren’t painful.  If there is pain, only repeat them three to five times.

Strengthening Exercises

These exercises assist our muscles in providing support and stability to our joints.  Two types of strengthening exercises are recommended for people who suffer from arthritis:  isometric exercises and isotonic exercises.  Isometric exercises are those in which you contract the muscle without moving the joint.  Isotonic exercises are those that use weights or elastic bands and apply resistance to the joint as it moves through its range of motion.

Endurance Exercises

These exercises are any activities that are considered to be aerobic exercise.  Any type of repetitive movement that involves the whole body will work – walking, swimming, dancing, mowing, raking leaves, etc.  These exercises have tremendous benefits for the body, including making your heart and lungs healthier, preventing disability, and improving your mood.  Low-impact activities are the best endurance exercises for arthritis sufferers.

Exercises to Avoid

While the best exercises for arthritis sufferers are listed above, there are two types of exercises that you should avoid.  These are exercises that put a lot of stress on a particular joint.  They include jogging, especially on asphalt, and weight lifting.  However, if you are determined to give these two a try, talk to your doctor first to get his advice.

Maintaining a regular routine of exercise is important for arthritis sufferers for a variety of reasons.  It helps keep their bodies limber and flexible, it helps lengthen their tight and constricted muscles, it helps provide stability to their joints, and it keeps their heart and lungs healthy.  In addition, it helps them to feel better about themselves.  The important thing is to know what ones work the best.  Exercise for arthritis sufferers?  You bet!