Sunday, 27 May 2018

The best exercise for arthritis :

Image result for pexel.com image of arthritis exercisesEXERCISE MIGHT HELPS EASE ARTHRITIS PAIN AND STIFFNESS.
                         Exercise increases strength and flexibility which reduces joint pain and helps combat fatigue.First of all talk to doctor and physical therapist about fitting exercise in to your treatment plan.What type of exercises are the best for you depends on your type of arthritis and which joints are involve,they can work with you to find the exercise plan that gives you the most benefit with the least aggravation of your joint pain.
                                               
THE best exercises for ARTHRITIS are as following :-
1. MOTION EXERCISES :- Range -of-motion exercises relieve stiffness and increase your ability to move your joints through their full range of motion.These exercises might include movements such as raising your arms over your head or rolling your shoulders forward and backward.In ,most cases these exercises can be done daily.
2. STRENGTH TRAINING :- These exercises help you build strong muscles that help support and protect your joints.Weight training is an example of strengthening exercise that can help you maintain or increase your muscle strength.But you should take rest a day between your workouts,and take an extra day or two if your joints are painful or swollen.A three day a week program can help you jump start your improvement,but two days a week is all you need to maintain your gains.
3. AEROBIC EXERCISE :- This exercises help with your overall fitness.These can improve your cardiovascular health,control your weight and give you more stamina and energy.Low impact aerobicexercises that are easier on your joints include walking,bicycling,swimming and using an elliptical machine.Try to work your way up to 150 minutes of moderately intense aerobic exercise per week.You can split that time in to 10 minute blocks if that's easier on your joints.
                   Moderate intensity aerobic exercise is the safest and most effective if it's done most days a week is better than no exercise.To determine if you are in the moderate intensity exercise zone,you should be able to carry on a conversation while exercising through your breathing rate will be increased.
4. OTHERS :- Any movement which may be small,can help such as mowing the lawn,racking leaves and walking the dog count.Body awareness exercises,such as gentle forms of yoga or tai chi,can help you improve balance,prevent falls,improve posture and coordination and promote relaxation.Be sure to tell your instructor about your condition and avoid positions or movements that can cause pain.
SOME RECOMMENDED TIPS TO PROTECT YOUR JOINTS :- When you start exercising start slowly to ease your joints in to exercise if you have not been active for a while.If you push yourself hard,you can overwork your muscles and worsen your joint pain.Try to follow the tips as following :-
[A] APPLY HEAT :- It can help in relax your joints and muscles and relieve any pain you have before you begin.Heat treatments -warm towel,hot packs or a shower should be warm,not painfully hot and should be applied for about 20 minutes.
[B] KEEP THE IMPACT LOW :- Low impact exercises like stationary or recumbent bicycle,elliptical trainers or exercise in the water help keep joint stress low while you move.
[C] GO SLOWLY :- Exercise with slow and easy movements.If you feel pain take a break.Sharp pain and pain that is stronger than your usual joint pain might indicate something is wrong.Slow down if you notice swelling or redness in your joints.
[D] MOVE GENTLY :- To warm up your body move your joints gently.You might begin with range of motion exercises for 5-10 minutes before you move on to strengthening or aerobic exercises.
[E] USE ICE AFTERWARD :- Apply ice to your joints for up to 20 minutes as needed after activity,especially after activity that causes joint swelling.Trust your instincts and don't exert more energy than you think your joints can handle.Take it easy and slowly increase your exercise length and intensity as you progress.
[F] NEVER DO OVERDO :- You should notice some pain after exercise if you have not been active for a while.In general,if you are sore for more than two hours afteryou exercise you were probably exercising too strenuously,where you should talk to your doctor about what pain is normal and what is a sign of something more serious.If you have rheumatoid arthritis,talk to your doctor if you should exercise during general or local flares.One option is to work through your joint flares by doing only range of motion exercises,just to keep your body moving or exercising in water to cushion your joints.

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