Arthritis Guidelines

Exercise Benefits

  1. Helps preserve muscle strength and normal mobility of joints.
  2. Relieves pain and stiffness.
  3. Prevents further deformities.
  4. Improves over-all physical fitness.
  5. Improves coordination.

Exercise Guidelines

  1. Engage in low-impact exercises like stationary cycling, rowing, and water aerobics.
  2. Start with low intensity exercise.
  3. During periods of inflammation or pain (for rheumatoid arthritis), reduce exercise intensity and duration.
  4. You need longer than normal (longer than ten minutes) warm-ups and cool-downs.
  5. Modify your exercise intensity or duration depending on how you feel that day.
  6. It is important that you move your joints through a full range of motion at least once a day, otherwise, your joints will become stiff.
  7. If you experience pain two hours after exercise, you need to adjust the intensity or the duration of the exercise.
  8. Do not exercise to the point of pain in your joints.
  9. Use isometric exercises when you can (unless you have hypertension) because these type of exercises put the least amount of stress on your joints.
  10. Consult your doctor if you experience severe pain after exercise.

Type of Exercise
Non-weight bearing exercises like stationary cycling, aqua aerobics, and swimming.

Exercise Intensity
Low to moderate intensity.

Exercise Frequency
At least four to five times a week.

Exercise Duration
Warm-up and cool-down periods that are longer than ten minutes. Fifteen to twenty minutes for the exercise proper period.

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