Benefits of Strength and Endurance Exercise for Arthritis
February 2024
Arthritis, with its diverse joint-related challenges, might seem like a barrier to exercise. However, research and experience reveal
that well-designed strength and endurance exercises can be important for managing arthritis symptoms and improving overall joint
health.
Let's delve into the benefits and explore some exercises tailored for people with arthritis.
Exercise for Arthritis:
#1. Pain Management:
-
Benefit: Regular exercise can reduce arthritis-related pain by strengthening the
muscles around joints and improving joint flexibility.
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Exercise: Start with low-impact activities like walking or
swimming. For more information, read our article on Walking
and Arthritis.
#2. Improved Joint Function:
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Benefit: Exercise enhances joint function by maintaining and improving range of
motion.
-
Exercise: Gentle stretching exercises, such as yoga or tai chi, promote
flexibility.
#3. Weight Management:
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Benefit: Maintaining a healthy weight is crucial for managing arthritis. Exercise
contributes to weight control and reduces stress on weight-bearing joints.
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Exercise: Combine aerobic exercises, like brisk walking or cycling, with strength
training.
#4. Enhanced Muscle Strength:
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Benefit: Strengthening muscles around joints provides added support, reducing the load
on the joints themselves.
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Exercise: Incorporate resistance training with light weights or resistance bands.
#5. Cardiovascular Health:
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Benefit: Endurance exercises improve cardiovascular health, promoting overall
wellbeing.
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Exercise: Engage in low-impact aerobic activities like swimming or cycling.
#6. Joint Stability:
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Benefit: Exercises that focus on balance and stability can reduce the risk of falls
and injuries.
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Exercise: Include balance exercises such as standing on one leg or heel-to-toe
walking.
Guidelines for Arthritis-Friendly Exercises:
#1. Consultation is Key:
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Action: Consult with your healthcare provider before starting any exercise regimen.
#2. Start Slow and Gradual:
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Action: Begin with low-intensity exercises and gradually increase duration and
intensity.
#3. Warm-Up and Cool Down:
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Action: Always warm up with gentle stretching before exercising and cool down
afterward.
#4. Low-Impact Aerobics:
-
Action: Choose activities that are easy on the joints, such as swimming, cycling, or
water aerobics.
#5. Strength Training Techniques:
-
Action: Use proper form when lifting weights or using resistance bands to avoid joint
strain.
-
Tip: Start with light resistance and higher repetitions. Focus on controlled,
smooth movements. For more information, read our article on The
Benefits of Strength Training.
#6. Balance and Flexibility:
-
Action: Incorporate exercises that improve balance and flexibility, like yoga or
tai chi.
-
Tip: Perform static stretches after your warm-up and include balance exercises in
your routine. For more information, read our article on Protecting
Your Joints.
#7. Listen to Your Body:
- Action: Pay attention to how your body responds to different exercises.
Sample Exercise Routine:
#1. Warm-Up: Gentle joint rotations and dynamic stretches (e.g., arm circles, leg
swings) for 5-10 minutes.
#2. Aerobic Exercise: 10-20 minutes of brisk walking, cycling, or swimming.
#3. Strength Training: Body weight exercises like squats, lunges, and wall push-ups
for 10-15 minutes.
#4. Flexibility and Balance: 10 minutes of yoga or tai chi incorporating gentle
stretches and balance poses.
#5. Cool Down: Slow-paced walking and static stretches for 10 minutes.
Exercise is a dynamic tool in the management of arthritis, fostering joint health, reducing pain, and enhancing overall wellbeing.
The key is to embrace a well-rounded approach that combines strength, endurance, balance, and flexibility exercises.
Always prioritise your safety, consult with healthcare professionals, and tailor your exercise routine to your specific needs.
With consistency and proper guidance, you can unlock the transformative benefits of exercise on your journey to managing arthritis.
How can we help?
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JOIN OUR 12-WEEK ONLINE 'ARTHRITIS MOVES' EXERCISE PROGRAM.
Always talk to your doctor and/or health professional before starting an exercise program. A physiotherapist or exercise physiologist
can suggest safe exercises and make sure you are doing your exercises correctly.
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