Exercise And Arthritis: Why Exercise?
Exercise is essential for people with arthritis. As for anyone, exercise:
- increases energy levels
- helps develop a better sleep pattern
- helps with weight control
- maintains a healthy heart
- increases bone and muscle strength
- decreases depression and fatigue
- serves to improve self-esteem and self-confidence
For people with arthritis, exercise is especially advantageous in regard to the joints. Moving the joints daily helps to keep them fully mobile. Added joint support is achieved by strengthening the surrounding muscles. Also, joint movement transports nutrients and waste products to and from the cartilage, the material which protects the ends of the bones.
Exercise And Arthritis: Types of Exercise
Range-of-motion Exercises
Range-of-motion exercises are gentle stretching exercises which move each joint as far as possible in all directions. These exercises need to be done daily to help keep joints fully mobile and prevent stiffness and deformities. ROM (range-of-motion) exercises are especially important for arthritis patients, who because of intense inflammatory pain tend not to want to move painful joints. It is the notion of some people that normal daily activities take joints through their full range-of-motion but this is not the case. Normal daily activities, such as housework, dressing, bathing, and cooking, are not a substitute for ROM exercises.
Strengthening Exercises
Strengthening exercises help increase muscle strength. Strong muscles help to support the joints, making the joints more stable, and helping a person move more easily and with less pain. The two types of strengthening exercises are isometric and isotonic.
Endurance Exercises
Endurance exercises are physical activities that bring your heart rate up to your optimal target level for at least twenty to thirty minutes. The target heart rate is computed based on age and physical condition. These exercises, by raising the heart rate, improve cardiovascular fitness. These exercises should be performed at least three times a week to enhance effectiveness. Many arthritis patients who do endurance exercises:
- increase physical strength
- develop a better mental attitude
- improve arthritis symptoms
Not all arthritis patients are able to perform endurance exercises however. For example, patients with long-term rheumatoid arthritis and left with functional limitations will be unable to do this type of activity. Endurance exercises for arthritis patients need to be chosen carefully to avoid joint injury.
Exercise Choices
People with arthritis should always discuss their exercise plans with a doctor. There may be many exercises that are off-limits for people with a particular type of arthritis or when joints are swollen and inflamed. The amount and form of exercise recommended for each individual will vary depending on:
- type of arthritis
- joints involved
- levels of inflammation
- stability of joints
- joint replacements
- other limitations
Exercise choices for people with arthritis may include:
