Exercising with Arthritis
This week for my Technical Tuesday, I wanted to answer a question posed by a friend - “what are some exercise modifications I can do for arthritis?”
According to the CDC, nearly a quarter of all adults in the US suffer from arthritis. Osteoarthritis is more related to “wear and tear” on the joints over time, and typically affects older individuals. Rheumatoid arthritis, on the other hand, can occur at younger ages and is an autoimmune disease where your body attacks the synovial membrane around joints, causing swelling and damage to the joint.
If you suffer joint pain due to arthritis, you may not want to exercise to avoid stressing the joint or to cause further pain. But keeping the joints moving is actually the best thing for your joints! Below are some guidelines for how to move and exercise with arthritis pain:
Aim for exercising three to five times per week. For cardio, stick with low impact exercises, such as walking, cycling, swimming, the elliptical machine, etc.
Strength training should be done two to three times per week. Stick with light weights or bodyweight and low volume (10-12 reps, 1-3 sets)
When doing strength training, emphasize increased range of motion and balance
Choose exercises that use a seated or standing position
Joint pain during exercise may occur; however, if you are still in pain for an hour or more after your workout, reduce your workout activity the next time.
For more information, check out my video and the resources below. And of course, be sure to talk to your doctor before starting any exercise program!
References:
https://www.cdc.gov/chronicdisease/resources/publications/factsheets/arthritis.htm#:~:text=Fast%20Facts,arthritis%20report%20severe%20joint%20pain.
https://www.mayoclinic.org/diseases-conditions/arthritis/in-depth/arthritis/art-20047971#:~:text=Examples%20of%20low%2Dimpact%20aerobic,that%27s%20easier%20on%20your%20joints.
https://www.uwhealth.org/health/topic/special/comparing-rheumatoid-arthritis-and-osteoarthritis/aa19377.html#:~:text=The%20main%20difference%20between%20osteoarthritis,system%20attacks%20the%20body%27s%20joints.