Swimming, yoga, walking, cycling, and stretching can reduce pain, swelling, stiffness, and increase range of motion and flexibility for people with arthritis.
Many people with arthritis are reluctant to exercise because of painful, stiff joints. Exercise has many benefits, including pain relief, improved joint function, strengthening the muscles around the affected joints, and daily function. Here are 7 exercises that are suitable for people with arthritis.
Water sports
According to the Centers for Disease Control and Prevention, people with arthritis can benefit more from hydrotherapy or exercising in warm water than from other types of activities. Research has also shown that water exercise improves mood and overall health. People with arthritis can practice swimming and water aerobics to reduce pain in affected joints and increase flexibility.
Swimming can reduce pain and improve joint flexibility. Illustration: Giang Huy
Tai Chi
Tai chi is a traditional Chinese martial art that combines slow, gentle movements with mental focus. It improves joint function and flexibility, and reduces pain and tension in people with arthritis. Studies have shown that tai chi reduces anxiety and depression in people with arthritis.
Cycling
Rheumatoid arthritis increases the risk of cardiovascular disease and related complications. Cycling is great for cardiovascular health and is low impact, making it easier on the joints than other cardio exercises.
Cycling strengthens your legs and reduces morning stiffness. You can cycle outdoors or use a stationary bike at the gym or at home.
Walk
Walking is one of the easiest and most convenient forms of exercise. In addition to increasing your heart rate, walking relaxes your joints and reduces pain. Some studies have shown that walking just 30 minutes a day can improve your mood. If you have balance problems, consider using a walking stick.
Yoga
Yoga combines postures with breathing and relaxation, and can also reduce symptoms of joint pain and swelling. This is because yoga movements improve flexibility and range of motion.
A study published in 2015 by scientists from Johns Hopkins University in the US found that people with arthritis had less pain and swelling in their joints after practicing yoga than before. The study included a small group of adults aged 18 and older who had a sedentary lifestyle.
Stretching
People with arthritis should stretch their muscles regularly, including the muscles in their arms, back, hips, front and back of their thighs and calves. They can also flex their fingers, bend their wrists slightly and stretch their thumbs. Do these stretches first thing in the morning, during breaks or in between work at the office for a few minutes.
Strength training
Arthritis often leads to muscle weakness, which can worsen joint pain. Strength training helps strengthen muscles, providing better support for joints, which can reduce pain and make daily activities easier.
Try lifting weights at home 2-3 times a week. Resistance bands can be used as long as they do not increase the risk of joint complications or worsen symptoms in the fingers and wrists. Talk to your doctor and personal trainer about these exercises.
Regardless of which exercise you choose, be consistent. If you feel more pain, try a lower intensity, try a different low-impact exercise, or take a day off.