Exercise and Arthritis.
Last updated Friday, April 08, 2005
Fitness exercisesWhat are fitness exercises? Fitness exercise is endurance exercise. This means it helps make your
heart and lungs stronger, and gives you more stamina. It also helps
keep your joints flexible and your muscles strong. Fitness exercise
also helps you get more quality sleep, control your weight, and feel
better overall, both mentally and physically.What fitness exercises can people with arthritis do? Some of the best fitness exercises for people with arthritis are walking, water exercise, and bicycling.
Walking
Walking is better than running for people with arthritis because it
doesn't put as much stress on your joints. It doesn't require any
special skill and it doesn't cost a lot. You can walk almost any time
and anywhere. If you have severe hip, knee, ankle, or foot problems,
talk to your doctor: walking may not be for you.
Water exercise
Swimming and exercise
in water are especially good for stiff, sore joints. Warm water helps
relax your muscles and decrease pain. The water should be between 83
and 90 degrees. Water helps support your body while you move your
joints through their full range of motion. With the water holding you
up, there is less stress on your hips, knees, and spine. You can do
warm-water exercises while standing in shoulder-height water or while
sitting in shallow water. In deeper water, use an inflatable tube, life
vest, or ski belt to keep you afloat while you move your arms and legs.
Bicycling
Bicycling, especially on an indoor, stationary bicycle, is a good
way to improve your fitness without putting too much stress on your
hips, knees, and feet. Adjust the seat height so your knee is as
straight as possible when the pedal is at the lowest point. Do not
pedal faster than 50 to 60 revolutions per minute. Add resistance only
after you have warmed up for five minutes. Don't add so much resistance
that you have trouble pedaling.
Gradually build up your fitness exercises to 20 to 30 minutes per
day, at least three times per week. Fitness exercises should be only
one part of your total exercise program. DO NOT substitute fitness
exercises for the therapeutic exercises your health professionals
recommend.
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