Arthritis
Some people with arthritis worry that exercise will make their pain even worse.
This is understandable, but the good news is that it isn't always true. In fact,
getting the right kind of exercise is an important part of managing arthritis.
Some kinds of exercise can increase strength and flexibility, combat fatigue,
help weight loss which takes pressure off the joints and – most importantly
– reduce pain. You should always consult an expert, such as a qualified
personal trainer, your doctor or your practice nurse, if you've never exercised
before, or have any concerns.
Here are some simple ways to get started:
- Get moving with a daily stretch. Stretching exercises (also known as 'range
of motion' exercises) can help to keep your joints flexible and relieve stiffness.
Speak to your physiotherapist or local gym or leisure centre to find out more.
- Put some extra effort into everyday activities – If you can, walking the
dog a little further, walking up the stairs instead of taking the lift and parking
your car at the far end of the car park when you go shopping are all good ways to
include exercise in your day-to-day life.
- Make the most of your muscles by including some gentle weight training in
your week. This is simple to achieve at home, with a resistance band or a pair of
weights. The stronger your muscles are, the better they are able to support your
joints.
- Improve your endurance by taking a 20-30 minute walk, two or three times
a week. This will help to keep your joints active and strengthen your muscles. If
this simply isn't possible, try starting with five minutes in or around the house
– so you can sit down and rest if you have a problem.