Health

10 Best Home Exercises for Arthritis

Few medical conditions affect the general population as much as arthritis. In fact, according to statistics reported by the Centers for Disease Control (CDC), up to one in four adults in the US are faced with this condition. That is more than 54 million Americans. With the coronavirus pandemic continuing to cause many to stay away from the gym and training studios, staying active can be challenging for arthritis patients. What workouts can you do while reducing your risk of getting COVID-19? The answer lies in learning exercises that can be done at home or without the need for a gym. Strengthen your health by learning  the top ten home exercises for arthritis  :

Aerobic exercise

Low-impact aerobic exercise strengthens the cardiovascular system without causing damage or wears to the affected joints. One way to do this is to try following a televised or online dance exercise program. There are a variety of options available based on your musical taste and fitness level. The combination of music and exercise lifts your spirits, which helps deal with arthritic pain. Rocking, stretching, and twisting movements are therapeutic.

Aquatic Exercise

Soaking your body or stiff joints in warm water raises your body temperature, increasing circulation. Buoyancy takes the weight off the joints and adds resistance, which creates force. A heated pool would be ideal, but even a hot tub or standard tub provides the opportunity to flex and relax affected muscles and joints.

Cycling

If you are looking for a flexible option for both indoors and outdoors, consider cycling advantages of cycling. Cycling allows you to get cardiovascular and muscle training away from home while you are out and about. However, you can achieve these same health benefits indoors by using an exercise bike that can be ordered online. Start with increments of about 15 minutes each, extending time as endurance improves.

Golf

Whether you’ve tried golf before or not, think about what you can do now to improve your strength and mobility. You will receive extensive training in your arms while stretching your spine, hips, and legs. Improve your range of motion, coordination, and balance. You can choose just to hit golf balls in the backyard or join a friend for a few rounds at a safe distance.

Jogging

Going to jogging trails is a viable option for exercise, as long as those trails are made of smooth, flat surfaces. A running track is a great place to start. When developing a jogging program, be sure to allow adequate stretching and get shoes specially designed for minimal impact on the hip, knee, and ankle joints.

Pilates

If you are faced with arthritis challenges, Pilates offers opportunities to focus on the core of the body: abdomen, obliques, lower back, and thighs. The focus on the range of motion and core strength makes Pilates especially suitable for exercises for arthritis.

Strength and endurance training

You will be better prepared to manage your exercises for arthritis by strengthening your muscles, bones, lungs, and heart through a strength and resistance training routine. These exercises can be done with weights and resistance bands or household items like weight jugs, towels, and ladders.

Tai Chi

Seek ancient wisdom to overcome the difficulties of your condition. Tai chi is a series of slow-moving poses that provide calm and clarity of mind. These poses increase flexibility and improve range of motion. All you need is a soft, sturdy area and a simple program to follow.

Walking

Don’t overlook the obvious when looking to get the right exercise. Walking builds bone density, strengthens the heart and lungs, and improves overall endurance. Walking provides so many benefits that the Arthritis Foundation has even developed a specific walking guide called  Walk with Ease. Develop a routine that suits your ability. Increase your distance and pace as your fitness improves.

Yoga

Another ancient form of exercise that has multiple benefits is yoga. Yoga links movement with breathing cycles, relieving stiffness, and tension in the body. This classic art is worth considering. Just be careful to avoid certain poses that would cause the affected areas to hyperextend.

Even in this time of social distancing, you don’t need to feel alone in managing your arthritis. As with any exercise program, be sure to speak with your healthcare professional before beginning. Start slowly and modify the exercise if you feel pain. Just stay active and find a way to stay motivated. You will soon enjoy the benefits of focusing on your health.

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