Creating a Workout Plan for People with Arthritis

Starting a regular fitness program is a vital step toward taking control of your arthritis. Most experts agree that regular, moderate exercise greatly improves joint flexibility and helps relieve pain and stiffness for people with arthritis.

Choose low-impact activities you enjoy, like brisk walking, bicycling or swimming, that don't place too much stress on the joints. Avoid running and high-impact aerobic classes, which require jumping, particularly if you have knee arthritis.
Alternate between activities. You'll be more likely to stick with a varied, fun routine.
For lower back pain, stretches for the lower back are essential. Consider a workout routine that includes a variety of simple stretches and lower back exercises.
It’s pretty amazing how a regular workout routine can help improve physical fitness . Whether it’s finding the best stretch for back pain, doing knee arthritis exercises, back strengthening exercises or exercises to help arthritis in hands, a little daily exercise can make a big difference.
Make aerobic activities for 20 minutes at least three times per week part of your workout plan.
Exercise with a friend. You'll have a chance to socialize and have someone to offer you support and motivation.
Try walking. It's easy, can be done indoors or outdoors and doesn't require special equipment.
Always cool down after exercising, with a few minutes of slow-paced aerobic exercise and range-of-motion exercises.

Checklist for a safe workout:

Consult your physician or other healthcare professional before beginning an exercise program.
Never hold your breath during exercise. Breathe deeply and regularly.
Stop exercising immediately if you feel sharp pain or are dizzy, nauseated or short of breath.
Start slowly and gradually increase the length and difficulty of your workout. This may take several months. You'll be able to feel improvement in your strength and flexibility.
Avoid quick, jerky movements. Smooth, gentle movements are easier on your joints and get better results.
Take frequent breaks between exercises. Stop exercising if your body tells you you've had enough (but remember to cool down first).
Drink plenty of cool water when you're exercising, especially on hot days.
Moderate exercise should not cause pain. If pain does occur and persists for more than two hours after exercising, call a healthcare professional.
For minor relief of pain of inflammation associated with arthritis, muscle pain or muscular aches, an OTC pain reliever like Advil Arthritis Pain may be helpful. However, read the pain reliever's label for complete label information and follow its directions. If an OTC remedy does not relieve discomfort or if you are taking prescription medications for any reason, consult a healthcare professional.

Creating a Workout Plan for People with Arthritis

Checklist for a safe workout:

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