Right, so you’ve decided to start and you want to know where. Well here are our Top 5 exercises for people with arthritis:
Hydrotherapy (no surprises here) for arthritis
Hydrotherapy is an excellent way to start out with severe arthritis because it reduces the weight through the arthritic joints thus decreasing the pain We will be dedicating a whole blog to hydrotherapy so watch this space.
Tai chi and stretching for arthritis
If you don’t have the time to get out and join a class why not think about starting a stretching program in your house. This 30 minute indoor stretch program from spark people is great.
Walking for arthritis
Simple but extremely effective. The key is to know where to start. Refer back to our previous blog (hyperlink to the type of exercise blog please) for a look at exercising safely by referring to your grade of osteoarthritis.
The Tasmanian Older Adult Cohort (TASOAC) study has evidence from a 10 year study showing that walking more than 10 000 steps per day, which is the current recommended goal for heart health, is actually bad for your knee joint if you have osteoarthritis. This will be speeding up the damage. The key point they found was that it’s more beneficial to increase how vigorous you walk instead of the distance.
Cycling for arthritis
You can join a gentle spin class, buy a bike or just use one at the gym. Buying an indoor bike for the house may seem like a good idea but try cycling for a few weeks first. They are expensive!
Strength Training for arthritis
Weak muscles are common in people with arthritis. If you are experiencing an acute attach of osteoarthritis then please avoid strength training. A great way to start strength training is to use isometric training. These safe and effective moves contract your muscles but don't move the joint (i.e. holding a bag of groceries). They're great for people with very painful joints because they build muscular strength with very little joint motion. Learn more here.