To exercise or not to exercise?
For individuals who have existing joint pain, especially those living with rheumatoid arthritis, exercise is a balancing act. When we are in pain, the last thing we want to do is exert ourselves, but a little daily movement goes a long way to help with pain and stiffness.
Regular, low-impact exercise is crucial in maintaining and improving bone health and density. Our bodies naturally respond to healthy habits that encourage a strong core and dense bones. Weight-bearing exercises like walking and stretching help stimulate bone-forming cells, leading to increased bone density and stronger bones.
Additionally, engaging in physical activity can help reduce the risk of osteoporosis, a condition that causes weakened and brittle bones. Even a modest amount of daily exercise can do wonders to keep our bones flexible, strong, and resilient, ultimately contributing to a decreased likelihood of joint discomfort and pain.
Discomfort Vs. Pain When Exercising
“No pain, no gain” is a phrase that may do more harm than good for certain individuals, especially seniors. While discomfort when exercising is normal and to be expected, pain is not.
Low-impact exercises mean that you tend to keep one foot on the ground at all times and move smoothly, steadily, and purposefully. In contrast to jogging or other jarring forms of exercise, low-impact exercise is meant to keep your current range of motion. If you need multiple days to recover after physical activity, you may need to scale back or see your orthopedic specialist to address an underlying condition.
Simple, Easy-On-The-Joints Exercises
Low-impact and flexibility exercises for those with rheumatoid arthritis are possible. There are many joint-friendly exercises to protect joints during workouts and minimize the risk of injury.
Here are some ways to help your body stay in motion and their benefits.
- Stretching: Improves flexibility and motion
- Walking: Provides low-impact aerobic exercise
- Pilates: Strengthens core muscles
- Stationary Cycling: Improves cardiovascular function
- Strength Training: Builds muscle around joints
- Flowing Movements, such as Tai Chi and Yoga: Combines breathing and meditation
- Water Exercises: Supports body weight in water
- Hand Exercises: Increases grip and finger strength
- Gardening and Other Activities: Low-stress and enjoyable
Keep Moving To Stay Active
Focusing on exercises that are gentle on your joints and staying active regularly can help keep your joints and bones healthy. By doing low-impact exercises, strength training, and stretching every day, you can protect your joints, reduce discomfort, and make your bones stronger. It’s important to pay attention to how your body feels, exercise regularly, and ask for help from experts when needed. Just keep moving and taking care of your body to feel better and stronger every day.
