Arthritis Exercise Three Types
There are three main types of exercises to include in a
basic arthritis exercise program:
- These lessen stiffness and help with improving
flexibility. "Range of motion" refers to the area within which
the joints move naturally or on a daily basis. Although these
range-of-motion exercises can be performed every day, it is
recommended that they be done at least every other day.
– There are two types of strengthening exercises; isometric
or tightening the muscles without moving the joints, and
isotonic, moving of the joints for strengthening muscle
movements. It is recommended to do these sets of exercises
every other day, unless you are suffering from more than mild
joint pain or swelling.
– The objective of these is to increase stamina. They also
help with improving your inner personal / mental strength and
with improving weight control and sleep. Some of the most
popular endurance exercises are stationary bike riding, walking
and water exercising. And unless you are suffering from more
than mild joint pain or swelling, a 20- to 30-minute workout or
two to three short 10-minute bouts during the day is what is
recommended, an average of three times each week. Be kind to
your body, and it will be kind to you.
Establish your own unique, Arthritis exercise program so
that it meets your personal health needs, budget and
environment. Make sure it is safe by checking with your own
professional health care advisor and workout trainer.
Take it slow and steady gradually increasing time and adding
new exercise movements.
Be kind to yourself. Stop if
something hurts. And experiment with applying heat
before exercising and warming up. Then cool off afterwards with
Enjoy exercising by making it a real part of your life
during the week. Include range-of-motion, strengthening and
endurance exercises in your routines. And vary your activities;
try a new class at a health club. Next time, go elsewhere or
join a naturalist group for weekly hikes in local parks. Join a
club with a heated pool for water exercises directly geared for
Keep an activity folder with pockets for gyms and
health clubs near you with their schedules and up-dated classes
and coupon specials. And check newspapers, local bulletin
boards, postings at the gyms and clubs, etc. for healthy
activities like walk-a-thons and bike-a-thons for nonprofits
and evening / weekend hikes in which you can participate.
You’ll meet new friends, have fun, get out more and exercise
all at the same time.
Exercise activities are available all around you, too. No
need to spend time and money elsewhere. Don’t forget the couch
potato TV. Check the listings for exercise programs – many
programs cater to arthritis sufferers. You can borrow exercise
videos, cassettes, DVDs and books from public libraries. You
can get active by washing windows, cleaning your house, car,
pet, children’s closets, your closets, anything…You can even
earn money doing activities like walking and distributing
flyers, local newspapers and coupons (check with companies who
place these in and around your mailbox and door - -they often
Perhaps you might consider becoming a volunteer.
Hospitals, Red Cross, Shelters and so much more need people who
do not require that they be paid. You get to move around,
get out of the house, see less fortunate people who help you
get your own situation in perspective. If you have
patience and can read, schools and libraries desperately
need you for the reading programs for children.
Be sure to check out Diet and
Supplements to Fight Arthritis