3 Tips For Exercising With Arthritis

Having arthritis, especially when it affects multiple joints, can force you into a sedentary lifestyle. Unfortunately, being sedentary can cause further physical decline. Depending on your capabilities, you may find there are some types of exercise you can do without exacerbating pain.

Join A Fitness Center

Joining a fitness center may seem like a waste of money when you have arthritis, but it is a good investment since you will have access to numerous forms of exercise. Many fitness centers have group exercise classes and they may have specialty groups for people with limitations or ones designed to be low-impact. Some classes you might want to participate in are beginning yoga classes since these classes often use blocks, bands, and other assistive devices. The instructor expects beginners to have difficulties with certain positions, so it is likely the instructor can help you work around specific limitations. You should also try out different types of cardio equipment, especially the elliptical machine. Many people who experience pain in their knees, ankles, and hips from using the treadmill find the elliptical is much easier on their joints but can help them burn many calories during each session.

Commit To Higher Reps

Having arthritis doesn't always mean weight-lifting is off limits, you might have to approach your weight-training differently. If you have a type of inflammatory arthritis where symptoms may flare-up or become easier to manage, you will have to change your workout plan with your symptoms. The easiest change for anyone with arthritis who want to lift is to do higher repetitions and go lighter on the weights. What is considered heavier or lighter will depend on the individual, but you can build muscle just as easily by lifting lighter weighs with higher reps as you can with lower reps and heavier weight. Doing a higher number of reps can also be helpful if your goal is to include cardio in your workouts, especially if you rest briefly between each set.

Include Water Workouts

If there is any way you can include water activities in your workouts, it is an ideal way to burn calories while minimizing the impact on your joints. Some fitness centers have a pool and/or water aerobics classes. If you are comfortable swimming, challenge yourself to swim a few laps around the pool. This is a great cardio workout, especially if you constantly challenge yourself to swim more laps or reduce the time each lap takes to complete. Swimming is also helpful if you experience stiffness in joints affected by arthritis. Allowing your body to dictate the pace for the first few laps can help loosen-up stiff joints before you challenge yourself. Water aerobics is helpful if you find group exercise is more motivating. Other options might be water polo or other forms of team sports that can make exercise fun, while not being as difficult on your joints.

Although arthritis can affect each person differently, there may be some physical activity you can perform. Checking out local fitness centers to see what they offer and modifying your program to fit day-to-day changes in your body will give you the best chance at finding the right exercise for you.