5 HOME EXERCISES That Can Reduce Arthritis [ No 1&3 Are The Simplest]

You might be wondering what Arthritis truly means. Here are simple definitions of arthritis,

Acute or chronic inflammation of a joint, often accompanied by pain and structural changes and having diverse causes, as infection, crystal deposition, or injury.

Or it could be defined as,

inflammation of a joint or joints characterized by pain and stiffness of the affected parts, caused by gout, rheumatic fever.

Although the word “arthritis” means joint inflammation, the term is used to describe around 200 rheumatic diseases and conditions that affect joints, the tissues that surround the joint, and other connective tissue.


• For those people with arthritis, both rheumatoid and osteoarthritis, there are certain types of exercise that you simply can’t or shouldn’t do anymore, however, keeping active can be a key to much of the pain management, this is why exercise is so important when you are living with arthritis.

Here are exercises that are beneficial for people living with arthritis, depending on where you become inflamed in your body will determine which exercise is best and you can, importantly, learn how to strengthen your core.

• 1. Walking

• Walking is a great basic starter for those who have arthritis and want to keep active. Walking strengthens bones and increases your general activity, as it is an aerobic workout, depending on how intense you make it. It is recommended to walk at a moderate to hard intensity to reap the benefits of walking.

Do this 3-5 day a week, for 10-30 minutes at a time, and you’ll not only see an improvement in the walking, your breathing and your general feeling of well-being, but you are working on your bone health, which is good for any person with arthritis.

2. Yoga

Practicing yoga daily, or at least three times a week is a great way for those with swollen and tender joints to deal with the progressive disease of arthritis.

Yoga uses deep relaxation techniques, which benefit most people, but also helps those with arthritis to find a tranquil space to them be able to heal and work on their body as well and promote a healthy immune system.

The stretching involved helps movement and mobility and the strength and concentration used to hold each of the poses benefits the entire body and soul.

3. Aerobics

Aerobic exercise helps with overall fitness. It can be a hard slog at first because an aerobics class is a series of highly active cardiovascular movements that need strength and stamina, but you can also perform low impact aerobic exercises.

Aerobic exercise classes are often found in gyms and even outdoors with workout groups or personal trainers. Find the one that is right for you in regards to length, endurance and your pain levels and comfort, and work your way up to a long workout that makes you feel fantastic. Aerobics benefits the whole body.

4. Strengthening

Strengthening is crucial to help your body deal with everything that arthritis throws at it. If you have a base of strength within your muscles, dealing with some of the symptoms may be easier than if you don’t train at all.

Weight training is a form of strength training, and when done properly, it is hugely beneficial to the body. You don’t have to go crazy pumping iron to get bulging muscles, but performing a strength-training workout 2-3 days a week can increase and then maintain muscle strength in your body.

5. Stretching

A mature woman stretching before a run

Stretching can relieve tired muscles, invigorate the body and strengthen the muscles and ligaments that surround your joints.

Gentle hamstring stretches – Use a towel around your foot as you lie on the ground to bring your straightened leg towards you.

Stretch your thigh by bringing your heel to your buttocks as you stand on one leg, and stretch your calves by standing on the edge of a step.

You can stretch the muscles in your foot by standing on a tennis ball. Move up the body from the feet and legs though the back with different stretched like rolling the spine down and up, reaching over your head and crossing your arms in front of you and stretching your neck from side to side.

Facty Health

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