Safe Exercises for Achy Joints
So you've got some joint pain. Or maybe you even have osteoarthritis. Many people with stiff, achy joints avoid exercise for fear of causing more pain and joint damage. But the truth is that moderate physical activity within the limits of comfort and normal motion can be quite good for your joints.
Regular exercise can help decrease pain and improve joint function and range of motion. It's also a good way to help control your weight -- a great goal for anyone who has joint problems. Extra weight puts extra stress and strain on joints.
And being physically active will boost your overall fitness, mood, and flexibility as well -- and that's good news for your whole body.
Exercises That Are Good for Osteoarthritis
So which activities are safe for you to do if you have osteoarthritis? Your first resource in answering that question is your doctor or physical therapist. Make sure he or she approves whatever exercise choices you make.
Typically, low-impact exercises that keep you strong and limber, extend your range of movement, and reduce weight are good for osteoarthritis. Here are some good examples:
Muscle training: Weak muscles are a risk factor for osteoarthritis, and they can contribute to worsening of the condition. So your physical activities should strengthen the muscles that support your joints. To strengthen your muscles, you can use exercise bands, free weights, resistance machines, or your own body as weight. Anything that makes your muscles work against gravity will help keep them strong. Get started with this easy 20-minute workout that can be personalized to your needs.
If you have osteoarthritis in your knees, pay extra attention to your quadriceps muscles. Strong quads not only reduce the risk of developing knee osteoarthritis, but they can also help protect knees and reduce the risk of disability in people with knee osteoarthritis.
Heart and lung exercises: Aerobic activities that work the heart and lungs are great choices for people with osteoarthritis. And activities like walking and swimming may be particularly helpful in reducing pain and disability related to hip and knee osteoarthritis. If you have osteoarthritis that makes walking difficult, ask your doctor about aquatic exercises that can reduce weight on your hips and knees but still give you an aerobic workout.
The effort could be well worth it. In a study, people with knee osteoarthritis who participated in a walking program felt less pain, could walk longer, needed less pain medication, and were better able to go about their daily routines after just 8 weeks. But these benefits disappeared if the daily walking schedule was not kept up.
In other studies, people who participated in 12 weeks of regular walking or aquatic exercise showed significant improvements in aerobic capacity, 50-foot walking time, depression, anxiety, and overall fitness compared with those who didn't exercise.
Range-of-motion activities: To keep your joints limber and help maintain joint flexibility, incorporate stretching and other movements that take your joints through the greatest possible span of motion without pain. The goal is to preserve normal joint mobility, and it's move it or lose it. Good choices for maintaining and improving range of motion include tai chi, gentle stretching, or any activity that gently bends the joint. But don't overdo it. Range-of-motion exercises should be gentle and not cause discomfort.
Agility exercises: When you improve balance and coordination, your joints win. Not only do these physical skills help you perform everyday tasks, but also they can help protect you from falls and injury. Training on a balance board is one example of an agility exercise that boosts balance and coordination. Balance-board training may be particularly helpful for people with knee osteoarthritis. People who do this kind of exercise experience increased joint stability, which in turn can build confidence in the ability to use the affected knee and thus lead to a more active life.
Neck and back strengthening: Exercises that strengthen the back and neck are helpful for improving posture and keeping the spine in proper alignment. Strong back muscles increase spine flexibility and help take the stress off of arthritic joints. Chi-gong is a powerful yet gentle exercise choice for improving neck and back strength. And here are some easy neck roll exercises you can do in the comfort of your easy chair.
The Key to Sticking with It
If you have osteoarthritis or risk factors for osteoarthritis, keeping your body fit and strong should be a lifelong goal. Safe exercise choices won't increase the risk of osteoarthritis in joints, and they can help already-arthritic joints feel better. Pay extra attention to muscle groups that your doctor deems key to keeping your joints healthy. And above all, select activities that not only are safe for your joints but also are things you enjoy and will stick with long term. Steady, consistent, pain-free physical activity is the name of the game!
Check out these six easy exercises for arthritic knees, including pictures and instructions.
