5 Ways to Exercise with Arthritis

Top 5 Ways to Exercise with Arthritis

Arthritis is a disease that impacts more than 50 million Americans, making it the number one cause of disability in the country. That means 1 in every 5 adults, 300,000 children and countless families are affected by arthritis.

When combined with a treatment program, exercise has been proven to add to the quality of life for those affected by arthritis, as it strengthens the muscles around the joints, helps maintain bone strength, increases energy, improves balance, reduces pain and helps control weight.

Top 5

1. Water exercise. Hitting the pool can relieve joint pain and stiffness, nearly instantaneously. Because water is buoyant, there is much less impact on the joints, especially when done in a heated pool. It also creates a natural resistance when you move your body through it, without the need for weights. Be sure to seek out a certified Arthritis instructor who specializes in range of motion exercises for those with Arthritis pain.
2. Gentle yoga such as Yin Yoga which focuses on how the body moves. Yin Yoga has been shown to improve flexibility and make everyday activities much easier for those with Arthritis. It also reduces inflammation, which helps improve mobility.
3. Pilates, as it reduces pain, increases range of motion, and emphasizes core stability, which helps with balance, and spinal flexibility.
4. Strength training, using hand weights, machines or resistance bands, which all help to build strong muscles that help support and protect the joints.
5. Low impact moderate Aerobic Exercise including walking and biking or even mowing the grass or raking leaves. These activities improve lung and heart health, help control weight and increase energy. 150 minutes per week is recommended.

Cincinnati Sports Club offers a wide variety of  group exercises classes that can help  those suffering from Arthritis, including: in Aquatics For Arthritis; taught by a certified Arthritis instructor, Yin Yoga, both mat and reformer Pilates, Strength Training, Cycling and much more.

According to Marco Fiorini, Cincinnati Sports Club General Manager, “If you’re in a group exercise class, tell your teacher about your arthritis. Listen to your body and don’t do anything that causes pain. The same goes with a personal trainer. Make sure that he or she knows where you are experiencing pain and stiffness. They may adapt your workout accordingly, and focus only on range-of-motion exercises during flare-ups.”

He concludes, “And be sure to check with your health care provider about exercise programs in your area for people with arthritis. In addition to health clubs, many hospitals and clinics also offer special programs.”

3950 Red Bank Road. Cincinnati, OH 45227     T: (513) 527-4000