May is National Arthritis Awareness Month, a time to highlight the importance of managing arthritis. While arthritis can cause pain and stiffness, staying active is crucial for reducing symptoms and improving overall health. Here are some safe, gentle exercises that can help reduce pain and increase mobility for people with arthritis.
Why Exercise is Important for Arthritis
Exercise can help people with arthritis by:
- Reducing Pain – Physical activity releases endorphins, which act as natural pain relievers.
- Improving Joint Function – Exercise can increase the range of motion in affected joints and reduce stiffness.
- Building Muscle Strength – Strong muscles around joints provide better support, relieving pressure and pain.
- Maintaining a Healthy Weight – Weight management reduces stress on weight-bearing joints like the knees and hips.
Safe Exercises for Arthritis
Here are a few low-impact exercises that are arthritis-friendly:
- Walking
Walking is an easy and effective exercise that strengthens the heart, improves circulation, and maintains mobility. Start with short walks and gradually build endurance.
- Swimming and Water Aerobics
Water-based exercises reduce stress on the joints, while improving flexibility and building strength. Swimming or water aerobics is great for arthritis relief.
- Range-of-Motion Exercises
Gentle stretching, like shoulder rolls and ankle rotations, can improve joint flexibility and reduce stiffness.
- Strengthening Exercises
Using light weights or resistance bands helps build muscle strength around the joints, providing better support and reducing pain.
- Yoga and Tai Chi
Yoga and tai chi focus on balance, flexibility, and relaxation. These low-impact exercises can improve joint mobility, posture, and overall well-being.
Tips for Exercising Safely with Arthritis
- Start Slowly – Begin with low-intensity exercises and gradually increase the intensity as your body adapts.
- Listen to Your Body – If an exercise causes pain, stop and consult a healthcare provider.
- Warm-Up and Cool Down – Always warm up and cool down to prevent injury.
Consulting a Physical Therapist
If you’re unsure where to start or have specific concerns, a physical therapist can help design a personalized exercise plan tailored to your needs.
During National Arthritis Awareness Month, take the time to explore how safe, regular exercise can manage arthritis symptoms and improve your overall health. You don’t have to let arthritis hold you back from staying active and enjoying life.