Everyone knows the importance of exercise, but, as you age and suffer from more painful ailments, getting up on treadmill can be a burden put on the back burner. Surprisingly, physical activity can actually be one of the best ways to treat inflammation in your joints and relieve the ill-effects of arthritis. It is also essential to keeping your heart healthy and muscles strong as you age. Included here are a few ways you can safely exercise and relieve the pain of arthritis without overextending yourself.
Warm Up
It goes without saying that a good warm up is essential to any kind of workout. However, if you are suffering from the painful joints associated with arthritis it is imperative you warm up thoroughly before attempting any kind of exercise. Your muscles and tendons will be very stiff before working out, so by stretching and warming them appropriately, they will be less likely to cause you pain and make you less susceptible to injury.
Change Your Routine
Your regular regimen should consist of a great deal of flexibility exercises and stretches. By incorporating these techniques into your daily routine you will be able to improve your range of motion and actually lubricate the joints as you exercise. Any kind of gentle stretching can help achieve these results, but focusing on a yoga or tai chi class can be especially beneficial.
Aerobic Exercises
This type of workout is especially helpful for those suffering from painful arthritic joints. By adopting a milder aerobic workout, you can get your blood pumping without straining your joints. Many individuals choose to pursue water aerobics, as you will be buoyed enough to relieve pressure on your joints as you exercise. The gentle pressure and push of the water can also help your body move more slowly through exercise and save you from overextending.
Strength Train
It is important to not overly stress your painful joints, but you do want to build muscle around them. By incorporating isometric exercises you can build up the muscles without exerting any extra strain on your joints themselves. In isometric exercise, your joint angles and muscle lengths do not change during the contraction of exercise.
Recuperate
Physical activity can be very good for achy joints, but you must remember to incorporate proper healing by allowing your joints to cool down after a work out. Ideally, you should take the time to rest after a workout in a sauna, hot tub or steam room. By taking time to rest and heat up the muscles you can help them relax and rebuild. If you just completed an exceptionally intense workout it can be important to utilize ice packs to reduce inflammation.
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