Ex – Lesson 2 – Good exercises for arthritis

1. Low-impact aerobic exercises such as walking, swimming, and cycling are excellent choices for people with arthritis. These activities promote heart health without putting excessive stress on the joints.
2. Mobility/range of motion exercises such as gentle yoga, can help maintain joint motion and reduce joint stiffness.
3. Strengthening exercises, such as strength training and weightlifting, are important for building muscle strength, which supports joint stability.
4. Balance and coordination exercises, such as tai chi or modified Pilates, can help improve overall body control and reduce the risk of falls.

Low-impact aerobic exercises are highly recommended for people with arthritis. These exercises elevate the heart rate and promote cardiovascular health without putting excessive stress on the joints. Walking is a great low-impact activity that can be easily incorporated into daily routines. It helps improve overall fitness and supports joint and bone health. Swimming and water aerobics are also easier on the joints as the buoyancy of water reduces joint stress while providing resistance for muscle strengthening. Research published in the American Journal of Physical Medicine & Rehabilitation suggests that water-based exercises significantly improve functional ability and reduce pain in individuals with arthritis².

Examples of low-impact aerobic exercises include, but are not limited to:

• Swimming (water aerobics and deep water running)
• Bicycling (cycling outdoors or on a stationary bike)
• Walking (outdoors or on treadmill)

Mobility is a word used by physical therapists and exercise professionals to describe how much movement you can make with a joint or a part of your body.³ Mobility differs from stretching which is mainly focused on lengthening muscles. Mobility exercise is a physical activity that helps to restore and maintain your joint motion and reduce stiffness, allowing you to move more freely. These exercises can make daily activities, such as doing shoulder checks when you drive or tying your shoelaces, easier. For this lesson, we will focus on active movements that occur when you move your body into certain position and hold the position for varying lengths of time.

Strengthening exercises are a key part of an exercise plan for people living with arthritis. This type of exercise helps build muscle strength to increase, improve, and maintain joint stability. Strengthening exercises also improve bone health, which can be affected by inflammation, inactivity, aging, and any long-term use of steroids. Strength training increases muscle strength by making your muscles work against a weight or force. Different forms of strength training include using free weights, weight machines, resistance bands and your own body weight. Strength training can be adapted to suit individual abilities and needs. By gradually increasing resistance, individuals can improve muscle strength without overexerting their joints. Research published in the journal Clinical rehabilitation demonstrated that strength training improved muscle strength, physical function, and overall quality of life in individuals with inflammatory arthritis. It is important to note that proper form and technique should be used to avoid joint strain ⁶.

Examples of strengthening exercises include, but are not limited to:

• Core muscle training
• Lifting weights
• Squats, push-ups, and sit-ups
• Walking up stairs

Balance and coordination exercises are beneficial for people living with arthritis as they improve overall body control and reduce the risk of falls. Tai chi, a low-impact exercise combining gentle movements and deep breathing, has been shown to enhance physical function. Canadian and U.S. researchers found that individuals with rheumatoid arthritis who participated in a tai chi program experienced improvements in balance, strength and mobility compared to those in a control group.

 Modified Pilates, which focuses on core strength, core stability, and body awareness, can also improve balance and posture ⁸. These exercises help people with arthritis maintain their independence and reduce the risk of injuries related to falls.

Examples of balance and coordination exercises include, but are not limited to:

• Pilates
• Toe-heel raises while holding on to a table or chair for support
• Seated or standing leg raises