Exercise is one of the most useful and direct ways of minimising the pain and limitations of Arthritis.
The three types of exercise most suitable are:
Flexibilty Exercises – improve range of motion
Strengthening Exercises – support and protect the joints.
Aerobic Exercises – improves circulation, reduce weight.
Recommendations for Exercise and Arthritis
Rest is needed when joints are inflamed, hot, swollen or painful.
Exercise all joints, but focus on the one’s causing the most problems.
If taking medication, try to exercise about half an hour after taking it, when it is most effective.
Spend 15-20 minutes warming up, light exercise and stretching
Consult a doctor for severe arthritis or if unsure about the suitability of an exercise.
Choose exercises you like and find a variation in activities.
Include hydrotherapy, heat treatment, advice on posture and footwear.
Choose a warm environment to exercise if possible
Spend 15-20 minutes on cool down and stretching
Recommended exercises include: swimming, walking, Tai Chi, Yoga, Golf, Aquarobics, Stretching exercises and cycling.
Water Exercises
The uplifting effect of buoyancy counteracts gravity, so movements which are difficult on land may be quite feasible and enjoyable in the water.
– for gentle exercises (not swimming) the water temp should be between 32-34 degrees.
– check access in and out of the pool, distance between pool and change rooms, water depth, quiet and busy periods, availability of flotation devises.
– to increase workload in the water, try faster movements and use body parts with greater surface area.
– combine swimming with water exercise for flexibility, strength and aerobic benefits.
