Many people suffer from arthritis (joint swelling) all around the globe. The word arthritis is derived from the Greek word arthron which means “joint” and the Latin word ‘itis’ which means “inflammation”. The plural of arthritis is arthritides. Arthritis affects the musculoskeletal system, especially, joints. In industrialized countries, it is one of the main causes of disability among people above fifty-five years of age. Arthritis is not a single disease but consists of more than 100 rheumatic diseases and other conditions that result in pain, stiffness and swelling in the joints.
Experts believe that symptoms due to arthritis or pain caused by the joint inflammation could be reduced by exercising on regular basis and taking adequate rest. However, people suffering from arthritis avoid exercise. Experts say people with arthritis avoid exercise for a number of reasons. A few want to avoid doing exercise due to the fear of pain or injury while others avoid for no reasons. And the lazy ones do not want a change in their lifestyle. Additionally, people who are inactive with arthritis related problems do not just have to bear the pain but they are also prone to get various health risks such as Type II diabetes and cardiovascular disease. Also, other problems such as decreased pain tolerance, weak muscles, stiff joints and many more get added owing to the inactivity. Hence exercise plays a vital role in lessening pain and builds resistance to bear pain.
With this in view, given below are the exercise which would help to overcome arthritis pain and other rheumatic diseases:
Flexibility
Flexibility exercises help to maintain or improve the flexibility in affected joints and surrounding muscles. Benefits include better posture, reduced risk of injuries and improved function. When focusing on flexibility exercises, range of motion exercises should be performed five to 10 times on a daily basis while stretching exercises can be performed at least three days a week with each stretch being held for 30 seconds.
Muscle strengthening exercises
Exercises which strengthen muscles help to build strong muscles and improve bone function. This also helps to lessen bone loss. One set of eight to ten exercises for the most muscle groups of the body at least two to three times a week helps to abate pain for people suffering from arthritis. In case of old people, less resistance exercises with ten to fifteen repetitions are good enough. The resistance or weight lifting exercises should not overstrain joint but only work on muscles.
Aerobic
Aerobics is a form of physical exercise that include stretching and strength training by using large muscles of the body in a repetitive and rhythmic manner. Aerobics exercise helps to improve all elements of fitness which include flexibility, muscular strength, and cardio-vascular fitness.
Besides, aerobic exercises benefit health in the following ways:
- It increased energy levels
- Reduces stress and improves mental health
- Increases heart and lung efficiency
- It reduces blood pressure
Safe forms of aerobic exercise are walking, aerobic dance, aquatic exercise, and bicycling. Also, exercising on equipments such as stationary bikes, treadmills or elliptical trainers would be useful.
Apart from these, body awareness exercises such as Tai chi and yoga would help to improve posture, balance, joint position sense, coordination and relaxation.
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