How Often Should You Exercise If You Have Arthritis?
Although the last thing an arthritis sufferer may want to do is exercise, fearing that the activity will increase the pain, some form of regular exercise is critical to maintain strength and flexibility. Exercise can also decrease pain and general fatigue. You do not have to be a power lifter or triathlete to get benefits from exercise that can improve your quality of life. Just be sure to ask your physician for specific guidelines and limitations before starting a new exercise program.
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When to Exercise
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It is helpful to make a routine out of exercise and try to do it at the same time each day. Make an appointment to work out and consider it as important as a meeting with a friend or business associate. This will help make it a habit, and you'll find it's easier to do. You may even look forward to exercising. Arthritis sufferers, however, should make concessions for pain and stiffness. Do your best to choose a time of day when your body feels good and your energy level is high. If one morning you're having a flareup and you'd rather wait until later in the day, do so without guilt. You can work out every day, doing either cardiovascular or weight training, as long as you alternate.
Weight Training
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Weight training increases muscle and tendon strength, which is good for your joints. But take at least one day off between weight workouts, shooting for three workouts a week. It is important not to overexert yourself. Too much exercise can lead to injury or an increase in pain. You must work to find the correct number of repetitions and sets that will get healthy results. Ten repetitions is a good number to start with. You can try two sets and work up from there.
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Cardiovascular
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Activities such as walking and swimming, or even tai chi, are good examples of low-impact aerobic exercise that will put minimal stress on your joints. You may wish to start with only 10 minutes of exercise and work up to 30. As with weight training, take a day or two off in between sessions, but try to hit a minimum of three a week for each.
Stretching and Range of Motion
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To keep your joints limber and flexible, you should stretch every day. Starting with a five-minute aerobic warmup, such as walking, will prepare your body for stretching and range-of-motion exercises and reduce the chance of injury.
Exercise Tips
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Never lock your joints when exercising. Always use smooth motions and stop right before your joint would lock or become straight. Make sure to breathe with each repetition in weight training, and deeply and easily when stretching or walking. Set long-term and short-term goals that seem achievable to you. They can always be altered later, but it is good to have goals that can be accomplished quickly, plus others to strive for to keep you going.
Warnings
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Stop exercising immediately if your joints feel hot or swollen. Any time your body is telling you something hurts or doesn't feel right, you should listen to it. There is a difference between feeling muscle fatigue, which is normal, and strain or injury. You will learn the difference with experience.
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