Low Impact Exercises for Arthritis

 

Low-impact exercises are a great way to stay active and improve your health, even if you have a chronic health condition. These exercises put less stress on your joints than high-impact exercises, such as running or jumping, making them a safer option for people with arthritis, back pain, or other joint problems. If you reside in Lucknow and need medical assistance, there are several private hospitals in Lucknow where you can seek professional guidance and support.

Here are some low-impact exercises that can help improve your health if you have Arthritis:

1. Swimming

Swimming or Water Aerobics is a best form of low impact exercise for Arthritis patients as it provides a full-body workout while being gentle on the joints. It helps maintain weight and

cardiovascular health, increases blood flow - which relaxes muscles and reduces pain and stiffness, and improve joint flexibility.

Some water-based exercises that can help alleviate arthritis pain

· Water Walking

· Forward Lunge

· Side stepping

· Hip kickers

· Jumping Jacks

· Frog/Squat Jumps

Advice:

· Consider your gear while doing swimming or related exercises.

· Stay hydrated.

· Don’t push yourself and start slowly.

· Keep the favourable water temperature of swimming pool.

2. Walking

Walking outdoors or indoors on treadmill both are highly effective and incorporated easily in our daily routine. Walking around for about 20-30 minutes a day at a comfortable pace can help to improve cardiovascular health, strengthen leg muscles, and maintain joint flexibility. Additionally, it carries a minimal risk of injury and avoids excessive strain or twisting of the joints.

Advice:

· Do a little stretching before going for a walk.

· Move gently and choose a distance and pace that suits you.

· Picking the right shoes which gives good support and comfort is a must.

3. Yoga

For individuals who may not find traditional forms of exercise like aerobics or aquatic exercises appealing, yoga presents a delightful alternative that can be enjoyed. Doing Yoga daily can be of great help in reducing stress and frustration as well as improve joint flexibility, increase joint lubrication, make better posture, and body alignment.

Yoga asanas to manage the symptoms of arthritis:

· Seated forward bend – Paschimottanasana

· Warrior pose – Virabhadrasana

· Cat-Cow stretch – Chakravakasana

· Triangle pose – Trikonasana

· Tree pose – Vrikshasana

· Bridge pose - Setubandhasana

Advice:

· Consult and Work with a certified instructor experienced with arthritis patients.

· Ensure to engage in a warm-up routine prior to beginning your yoga session.

· Focus on joint-friendly poses and avoid strain on affected joints.

· Gradually increase intensity and duration.

· Be consistent with regular practice.

4. Cycling

Cycling is a fantastic exercise option for people with arthritis. It's gentle on the joints and helps improve flexibility while strengthening the surrounding muscles. It also helps manage weight, reduces joint stress, and promotes heart health. By cycling regularly, arthritis patients can experience better mobility, less pain and inflammation, improved fitness, and overall well-being.

Advice:

· Choose a comfortable bike with an upright position and wider tires.

· Start slowly and gradually increase intensity.

· Stick to flat terrains to minimize joint stress.

· Ensure you maintain proper hydration and rest as needed.

· Seek personalized guidance from a professional.

5. Tai Chi:

Tai Chi is a gentle, ancient Chinese exercise practice that benefits the body and mind. It involves slow movements, deep breathing, and mindfulness to enhance joint flexibility, muscle strength, balance, and coordination. It helps relieve arthritis pain, reduce stress, and improve the mind-body connection. Moreover, Tai Chi is widely accessible, low-impact, and suitable for people of all ages, making it an excellent exercise choice.

Advice:

· Consult with a healthcare professional.

· Find a qualified Tai Chi instructor.

· Start slowly and gradually.

· Practice regularly

· Be patient and gentle with yourself.

· Seek guidance for any discomfort or worsening symptoms.

 

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