Conditions like arthritis can make it easy to just sit at home and avoid all physical activities. You may feel some stiffness, fatigue, and swelling in your joints that want to continuously lounge around.
It may be hard for some to believe, but exercising regularly can actually ease joint pain. If you have arthritis and you reduce your exercise, it can result in weaker muscle strength, which will ultimately make the pain worse.
Working out for at least 30 minutes up to five times a week can do wonders for a sore, stiff body. This doesn’t mean you should do just any old workout. Monitor the time and the intensity of the workout to better manage your arthritis. Here are some of the best workouts to strengthen and take care of your joints.
Go for a Walk
One of the best things about walking is the fact that you can essentially do it anywhere. You don’t need a trainer or a class and it can also be easy on your joints. Consistent walking can help bring you down to a healthy weight, which results in less stress on your joints.
Yoga
Arthritis can also lead to some forms of impaired coordination and balance. This is why people with arthritis in any joints in the legs have issues with their knees giving out. Yoga can help improve body awareness and balance.
While you are doing yoga, you can pay attention to your body and its weaknesses. Adding yoga to your routine can help improve your flexibility and range of motion.
Swimming
While in the water, you can get a soothing feeling in your joints. Water-based workouts are great for those with arthritis. Swimming creates less pressure on your joints while you are exercising.
RELATED: Morning Stiffness? 8 Ways to Relieve Joint Pain
Strength Training
The stronger your muscles are, the less strain you will have on your joints. Aerobic and resistance exercises help with endurance and strength.
Don’t be afraid to try weight machines, free weights, and resistance bands to strengthen your joints and bones.
If you do eight to ten different weight workouts three days a week, you will begin to see a difference. As long as you ease up when you feel the pain you will be ok.
Pilates
This particular physical activity focuses on not only strength but also improving muscle control. This low-impact workout can help ease some pressure on your hips and all of your other joints. As long as you stick to your pace in your pilates class you should be able to build muscle without damaging your joints.
Standing on one foot or even walking in a backward motion can help with balance. Your posture while sitting and standing can highly impact your joints, so these things must get your attention.
RELATED: 9 Foods That Reduce Joint Pain & Make You Feel Better
Home Fitness
There are so many options for those who want to get in shape. No gym no problem. You don’t even have to do a classified workout for it to be considered an exercise. Anything from cleaning the house, cutting the grass, pulling weeds, raking leaves, or washing your car is considered active. It all comes down to intention.
While you are washing dishes you can stand on one leg to strengthen them. This technique can even help prove your balance. Even soup can be used as a substitute for dumbbells. Ultimately don’t let joint pain or arthritis prevent you from being active.
Bottomline
Joint pain can be very discouraging, but if you monitor your reps and weight it doesn’t have to be painful at all.
Focus on flexibility and workouts that have low impact. Swimming, yoga, and walking are all great workouts that can help you break a sweat, get flexible and strong
