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Arthritis Exercises: What Are The Best Exercises For Arthritis?

April 30, 2019 in Arthritis

Arthritis Exercises

The Importance of Arthritis Exercises

When you’re battling any type of arthritis, exercises can often feel like the last thing you would want to do. After all, the body is in enough pain and discomfort without putting it through a workout. That may be true, but exercise and physical activity are both very beneficial for arthritis sufferers.

Research has shown that arthritis sufferers that engage in regular exercise can experience:

  • Less pain
  • Less stress and anxiety
  • Better circulation to painful muscles and joints
  • Weight loss
  • Greater ability to complete tasks
  • Improved mood
  • Better overall health

arthritis exercises

What Arthritis Exercises Should You Focus On?

When it comes to exercise and physical activity, arthritis sufferers should focus on three areas: range of motion and stretching, strength training and aerobics. As with any exercise routine, it’s important to know your limits and move forward naturally. Speak to your doctor to get a better sense of how intense your program should be.

Examples of Arthritis Exercises

The following are examples of stretches, strength training routines and aerobics that are great for arthritis sufferers. For more great exercises, plus a daily schedule and progress guide, download the Arthritis Pain Management Plan!

Download the Free Arthritis Pain Management Plan

The Arthritis Pain Management Plan was designed and written with the overall health and well-being of a person suffering from arthritis. The plan includes:

  • Diet and meal plan suggestions
  • Aerobic and strength training exercises
  • Sleep better guide
  • De-stress and mental well-being tips
  • Pain management tips
  • And more!

Hamstring Stretch

  1. First, lie on your back with your left knee bent and your left foot flat on the bed/floor.
  2. Bend your right leg and put your hands behind your right thigh.
  3. Lift your right leg into the air and straighten it as much as you can, using your hands to pull
    your leg towards your chest. Hold for 30 seconds and then release.
  4. Finally, you should be able to feel the stretch in your lower back and in your leg. Repeat this same stretch for the left leg. Switch between your right and left legs 2 to 3 times.

Strength Training: Upper Body

Bicep Curls

  • Use light weights (no more than 2 to 4 pounds to start; build weight over time).
  • Perform bicep curls by bending elbows up towards the shoulders and back down.
  • Repeat 10-15 times

Tricep Curls

  • Stand with feet shoulder-width apart.
  • Use light weights (no more than 2 to 4 pounds to start; build weight over time).
  • Bend forward slightly at the waist with your hands hanging down to the floor.
  • Bend elbows and bring them up toward the ceiling while you squeeze shoulder blades together, hold and then straighten arms, extending hands behind you.
  • Return to starting position by bending elbows back.
  • Repeat 10-15 times.

Chest (Wall Pushups)

  • Stand facing a wall, about 2 feet away.
  • Lean forward, placing your hands on the wall at chest height.
  • Keep your legs straight and bend your elbows towards the wall to perform a pushup.
  • Slowly straighten your arms (don’t lock your elbows) back to the starting position
  • Repeat 10-15 times.

Aerobic Exercises: Walking

Walking is a simple, free form of exercise that can help with arthritis. It keeps your joints and muscles active and can help you keep weight off.

If possible, try to walk every day, even just for a short time until it becomes easier. You should aim to walk as a part of an aerobic exercise program at least 3-5 times per week.

Your goal should eventually be to walk between 30 minutes to an hour during an aerobic exercise. Try to build your endurance and intensity gradually. If you need to, split up your walks into 5-10-minute chunks.

Pace Yourself, Be Careful and Don't Get Discouraged!

If you’re new to integrating an exercise routine to your life, always consult your doctor or physiotherapist before moving from low-intensity to high-intensity workouts. Never push yourself past your limits.

Be aware that as an arthritis sufferer, you will most likely experience some discomfort as you start out on your new routine. But the more you perform these stretches and exercises, the more comfortable and enjoyable they will become.

If you experience sharp or unbearable pain that is beyond normal, this could be an injury. Avoid further exercise and consult your doctor right away.

Get More Arthritis Content From DR-HO'S Living Pain-Free Blog:

  1. 6 Unexpected Ways to Help Ease Arthritis Pain
  2. Arthritis: This is Everything You Need To Know
  3. Tips & Tricks for At-Home Arthritis Pain Management
  4. 5 At-Home Knee Exercises for Arthritis 
  5. Arthritis Symptoms: What are the Common Symptoms?
  6. Arthritis Management: How Can I Relieve Arthritis Pain At Home?
  7. How to Quickly Ease Arthritis in the Knees 
  8. 5 Simple Hand Exercises to Help Joint Pain and Arthritis
  9. TENS Placement Chart for Arthritis
  10. A Guide to Living With Rheumatoid Arthritis
  11. At Home Exercises for Arthritis Sufferers
  12. Is it Okay to Workout with Arthritis?
  13. 7 Simple Ways to Help Prevent Arthritis at Home
  14. How to Quickly Ease Arthritis in the Knees

Arthritis Exercises


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