Exercise is beneficial to relieve osteoarthritis pain. Even when you are not breaking out into a sweat. In fact, you do not need to fatigue yourself to feel the benefits of exercise. Not to mention, when it comes to osteoarthritis, intense exercise is actually not healthy. For instance, running, jumping, changing directions is hard on your joints. Bones get jammed together, therefore, worsening pain.
A workout routine that balances cardio, flexibility, and strength building is better. Furthermore, low-impact exercise is actually proven to benefit osteoarthritis. The best types of exercise to try for osteoarthritis pain:
Water Therapy for Pain Relief
Water helps to support your body weight. This reduces stress on the joints. It also provides resistance to deliver a beneficial workout. Flexing and stretching in the water is effortless but gently moves your joints. When you repeat exercises quickly, your heart rate increases. This is all you need for aerobic conditioning.
Water walking and using resistance bands can increase intensity. By adding variety, however, you work for all the muscle groups. So, stronger muscles support joints better, which reduces pain. There are programs you can try to achieve the best results. These involve the right mixture of all beneficial activities for osteoarthritis, such as:
- Ten minutes for stretching
- Twenty minutes of aerobic activity
- Ten minutes of strength conditioning
Tai Chi to Relieve Osteoarthritis Pain
This exercise has been used in Eastern cultures for centuries. It is beneficial for improving strength, balance, and flexibility. However, the movements are slow. Therefore, making it perfect for those with joint pain. Eastern and traditional medicine use this for both body and mind. It is thought to be a moving meditation great for osteoarthritis. The breathing that accompanies the motions relaxes the mind. This motion heals the body.
Professionals recommend Tai Chi for elderly individuals. It is gentle enough so as not to exacerbate symptoms. Studies have found that after 12 weeks, elderly women showed improved arthritis symptoms. A really effective program known as ai chi involves both water therapy and Tai Chi.
Perform Yoga for Exercise
Yoga is another traditional Eastern exercise that is gentle but effective. The benefit of yoga is that you can control the intensity. So as you get stronger, you can work harder. Yoga strengthens muscles, improves flexibility, and enhances balance. It is also meditative in nature. So, it quiets and relaxes the mind too. Positive feelings can strengthen physical health. This is thought to be the healing power of yoga.
Also see, How Yoga Relieves Chronic Pain.
Pilates to Relieve Osteoarthritis Pain
Pilates is a strengthening program that also elevates your heart rate. You stretch to enhance flexibility. Focus on key muscle groups builds strength and endurance. It is more strenuous than Tai Chi and yoga, but it does help osteoarthritis. Ideally, you would progress to Pilates after getting stronger through yoga or Tai Chi.
Low-impact cardio on exercise machines is good for circulation benefits. As a matter of fact, cardio works out your heart and lungs. You burn calories and lose weight. Therefore, reducing stress on your joints. Walking on treadmills, ellipticals, and stationary bikes are all effective. These exercises are not as stressful on the joints. The enhanced circulation improves blood flow to damaged joints. Therefore, promoting healing and reducing pain.
You need to remember cardio and strengthening exercises. Additionally, an effective program to relieve osteoarthritis pain will have both. The two forms of exercise complement each other and enhance healing. Different workouts, however, will benefit different muscle groups. This conditioning is only successful if repeated. The muscle activity needs to be repeated, each time increasing intensity.
So, between 20 and 30 minutes of cardiovascular activity is only necessary. There is no need to exert yourself. Follow this up with 10 minutes of stretching. And don’t forget to stretch before you start too. The rules to follow are:
- Stretching every day
- Aerobic activity every day
- Strengthening activity every other day
With time and repetition, you will notice reduced osteoarthritis pain. And along with this comes with improved quality of life.