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Frequently asked questions

Why Do You Need to Exercise Your Arthritic Joints?

It might seem odd to treat stiff, painful joints by forcing them to move, and even to bear your weight, on a more frequent basis. In reality, you actually do those joints a great favor by exercising them. Joint motion triggers the joints to produce more of the natural lubricant that reduces painful, destructive friction between bones.

Exercise also helps slow the progress of arthritis’s effects on your overall physical balance and stability. The more stiffly and unsurely you get around, the greater your risk for sustaining dangerous falls. Regular exercise that lends your joints strength and flexibility can help you avoid accidents.

How Do Stretches Help With Arthritis?

If you’ve struggled with arthritis for any length of time, you know that it makes joints feel stiff, creaky, and unresponsive. Part of this stiffness may stem from short, tight, underused muscles that restrict your range of motion. Stretching exercises can lengthen and loosen these muscles, improving your pain-free flexibility.

The two primary categories of stretches that can help with arthritis include static stretches and dynamic stretches. Static stretches, such as arm raises, neck tilts, and side bends, involve holding a stretch for 30 to 60 seconds. Dynamic stretches, such as ankle and arm circles, involve fluid, continuous motions.

How Does Strength Training Help You Manage Arthritis?

Many individuals with arthritis also suffer from muscle shortening weakness, either as a side effect of aging or because they avoid using the affected joints. Strength training enables your muscles and connective tissues to support your joints more thoroughly, which takes some of the strain off of bones and cartilage.

Strength training for arthritis doesn’t require any special equipment. You can exercise your thigh muscle, for instance, simply by getting up from a chair using only those muscles then sitting back down and repeating the exercise. Stronger thigh muscles take stress away from arthritic knees.

How Does Aerobic Exercise Ease Arthritis Pain?

Aerobic exercise increases your heart and respiratory rates through regular, repetitive muscle motion. Common examples of aerobic exercise include walking, jogging, cycling, dancing, and aquatic exercises. Even everyday chores such as mowing the lawn can serve as aerobic exercise.

Light or moderate aerobic exercise can ease arthritis and boost overall wellness. This form of exercise helps you maintain heart and lung function while also losing unwanted pounds (which can greatly ease the stress on weight-bearing joints). Aerobic exercise combined with strength training can reduce inflammation.

Why Should You Consult Your Rheumatologist Before Exercising?

Certain types of exercises can do more harm than good to an arthritic body, especially if yours also happens to suffer from other underlying health complaints. For instance, jumping exercises and other exercises that place excessive strain on worn cartilage can actually worsen the damage.

Always discuss your exercise options with your rheumatologist before you begin a training regimen. This specialist can steer you toward the right kinds of low-impact exercises for your particular joint condition and baseline health. You may also receive a referral to a physical therapist or other training expert.

What are some of the benefits of exercise postpartum?

· It helps strengthen and tone abdominal muscles.

· It boosts energy and promotes healing.

· It may help prevent postpartum depression.

· It promotes better sleep.

· It relieves stress.

· It can promote weight loss post pregnancy.

When can I start exercising after pregnancy?

Because the word “exercise” means something different for every person this answer will vary. Typically 6-weeks postpartum is the time where your doctor will clear you to begin a more “traditional” exercise routine. But before that 6 week mark depending on your pregnancy, birth and body you may you may be able to start with gentle movements such as short walks, 10-20 minutes along with some deep breathing exercises to connect to your deep core and pelvic floor.

If you had a cesarean birth or experienced other complications, follow your doctor's activity guidelines until you're cleared to do more.

What are some guidelines I can follow when I begin exercising after pregnancy?

im to stay active for 20–30 minutes a day. When you first start exercising after childbirth, try simple recovery style exercises that help strengthen major muscle groups, including deep abdominal and pelvic floor activations. Gradually adding moderate-intensity exercise, such as squats, hip bridges and resistance band exercises. Remember, even 10 minutes of exercise benefits your body and mind.

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