Whenever we hear the word “exercise”, our mind begins to ponder gymnasts doing pull ups, but we need to widen our horizon about exercise and its uses in different forms. From mild exercises like yoga to intense ones such as planche, everything counts as exercise. What suits your goal works best for you, for a person who is looking to build muscle would make friends with bodybuilders, whereas for a person who is looking to build strength would do gymnastics. Such is the case with therapeutic exercises, wherein certain movements alleviate conditions. Let’s take a look over exercises which can ease arthritis pain and stiffness;
- Strength exercises: – People often get misled by the term strength, as they think strength training is all about doing heavy squats and deadlifts which could be arduous. While some portion of that is true, it doesn’t have to be like that. You could lift light weight or your own body weight for that matter and still increase your strength. Push-ups, pull-ups, squats and weight training are greatly known for strengthening muscles which is a dream come true for people suffering from arthritis. Don’t rush, start at a slow pace and gradually increase your reps/sets. Never train the same muscle groups two days in a row, give at least 48 hours to trained muscles to recover and don’t forget to take rest days in between.
- Mobility exercises: – While strength exercises are good to tone your muscles, mobility is something that we must acquire. Mobile muscles have been known to reduce the risk of injuries. Furthermore, it improves range of motion which assists in other exercises as well, and helps in stiffness caused by arthritis. I recommend my clients to take a mind-awakening stroll followed by a 10 minutes mobility session. Child’s pose, arm circles, cobra, half kneel hamstring, 90/90 hip rotations, lunge hip sequence, good morning squats, side flexion, etc. are some great exercises to get you moving for the rest of your day. What’s more, these exercises are much easier and don’t take much time.
- Anaerobic exercises: – Last but not least, anaerobic exercises act as a heart healer, weight watcher, and so much. Exercises like running, jogging, swimming, bicycling, jumping rope, hiking, etc. come under this category. People with arthritis have the best time with these exercises as these can help relieve the pain. Even 30 minutes 5 days a week is about enough to get your resting rate in a healthy range. These exercises are great for people who don’t like to get caged in a 200 meter gym room and for those who are claustrophobic.
OVER TO YOU
Every exercise has its efficacy for certain conditions, combine everything to get the best results!