World Arthritis Day is observed on October 12th every year. It aims to raise awareness about rheumatic and musculoskeletal diseases (RMS). Arthritis is an inflammatory disease that affects the joints. Osteoarthritis and rheumatoid arthritis are the most common types of arthritis. The theme for World Arthritis Day 2023 is “At every stage of life he lives with RMD”.
Arthritis causes pain in the joints and makes it difficult to move them. A joint is an area where two bones come together, such as the knee, finger, or hip. When you have arthritis, these joints can become swollen, stiff, and painful. This can occur for a variety of reasons, including aging or when your body’s defense system starts attacking your joints.
But regardless of the cause, arthritis can make regular activities like walking or simply picking up things difficult. It is widely believed that exercise worsens arthritis symptoms. However, the truth is quite the opposite. Staying active is often one of the most effective ways to manage arthritis and reduce joint pain.
The relationship between exercise and arthritis
It may seem contradictory to exercise when you have joint pain, but regular physical activity can help manage arthritis. Here are some ways staying active can help.
1. Pain relief
Regular light exercise can help significantly reduce joint discomfort. Exercise strengthens your muscles and provides more support to your joints. When your muscles are strengthened, they act as shock absorbers, reducing the impact on your joints and helping to reduce pain.
Walking, swimming, and cycling are ideal low-impact sports for people with arthritis. These activities reduce stress on your joints and significantly reduce pain.
2. Improve joint function
Exercise is essential to improve joint flexibility and range of motion. Moving a joint through its full range of motion helps prevent stiffness and maintain proper joint function.
Consider yoga or tai chi, which use moderate stretching and movement to increase flexibility and balance. These routines are especially suitable for people who suffer from arthritis.
3. Weight management
Maintaining a healthy weight is important for the management of patients with arthritis, especially osteoarthritis. Excess weight puts additional stress on your joints, causing pain and discomfort. Combining exercise with a healthy diet can help you lose weight while minimizing stress on your joints.
4. Improved mood and well-being
Living with chronic pain can have a negative impact on your mental health. Exercise, on the other hand, has been proven to increase the release of endorphins, the body’s natural painkillers. This release lifts your mood and reduces feelings of depression and anxiety. Staying active can also improve your overall health and boost your self-esteem.
5. Joint protection
Exercises such as strength training can help build the muscles associated with your joints. This enhanced muscle support protects your joints and reduces the risk of further injury. When your joints are strengthened, you are less likely to injure yourself or make your condition worse.
Exercise tips for people with arthritis
It is important to contact your health care provider before starting an exercise regimen. We can provide specific advice based on the type and severity of your arthritis. Here are some general guidelines for safe and effective exercise for arthritis.
1. Warm up
Start your workout with a light warm-up. Warming up your muscles and joints will prepare you for your next workout and reduce your risk of injury. Light stretching and range-of-motion exercises are especially effective in this regard.
2. Choose low-impact activities
You should prioritize low-impact training that is gentle on your joints. Swimming, water aerobics, aerobics, cycling, and walking are all great forms of exercise. These sports provide cardiovascular benefits while minimizing stress on the joints.
3. Do moderate exercise
Excessive exercise should be avoided. Listen to your body and take precautions first. Gradually increase the intensity and duration of your workouts as your fitness level improves. This slow approach is very important to avoid overuse injuries.
4. Pay close attention to technique
Maintaining proper form while exercising is important to prevent injury. If you are unsure of the appropriate technique, consult a physical therapist or trainer who is familiar with treating people with arthritis. We can ensure that your exercises are done safely and properly.
5. Get enough rest
Rest is important. Allows joint recovery and repair. Overtraining can worsen arthritis symptoms and lead to more serious problems.
6. Stay hydrated
Hydration is essential to keep joints lubricated and reduce the chance of muscle spasms. Drink plenty of water before, during, and after your workout.
7. Embrace change
Not all exercises are suitable for everyone with arthritis. If you experience pain with certain exercises, talk to your doctor about other possibilities. Help you find activities suitable for your condition.
8. The importance of consistency
The key to reaping the long-term benefits of exercise for arthritis management is consistency. Aim for consistent, ongoing exercise to reap the benefits it brings to your arthritis-related life.
Arthritis causes pain and stiffness in the joints, and exercise can be an effective treatment. By following proper exercise recommendations and working with a health care professional, people with arthritis can unlock their potential for physical activity and improve their health and quality of life. Embrace the power of movement to overcome the challenges of arthritis.
Content: Dr. Yash Gulati, Senior Consultant, Joint Replacement and Spine Orthopedics, Indraprastha Apollo Hospitals, New Delhi
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