Common Types of Arthritis
Some people may find that staying in cold weather can exacerbate discomfort and pain in the joints. The symptoms of arthritis, commonly encountered today, can be divided into 2 major groups, namely- Osteoarthritis, which occurs when the cartilage in that area deteriorates and is destroyed, leading to pain, joint stiffness, difficulty in movement, and impacting daily life. It most commonly occurs in the knee joints, hip joints, ankle joints, or wrists.
- Rheumatoid Arthritis, a disease characterized by inflammation of the joint lining, can affect multiple joints simultaneously, and often both sides are affected equally. This results in pain and difficulty in movement, similar to osteoarthritis. Importantly, rheumatoid arthritis can become severe enough to deform the joints and may involve inflammation and infection spreading to other vital organs such as the lungs and heart.
Exercising Helps Improve Arthritis
People with symptoms of osteoarthritis and inflammation are often advised to rest extensively and reduce daily activities, which can lead to less joint mobility, reduced flexibility, joint stiffness, and increased pain. Muscle strength also decreases, some people’s muscles in those areas may even atrophy and become weak. The performance of the cardiovascular and pulmonary systems also deteriorates, leading to fatigue, worry, and stress. However, current studies have shown that regular exercise ranging from low to moderate intensity can help improve the various symptoms of people with arthritis and increase their confidence. Moreover, it also helps to reduce and prevent the risk factors for pathological conditions of the disease.
Aerobic Training Suggestions
The purpose of aerobic exercise is to strengthen the cardiovascular and pulmonary systems, allowing daily routines to be performed without easily getting tired and reducing joint pain, stress, anxiety, and increasing self-confidence.
- Consult with a doctor before starting to exercise
- Focus on non-weight-bearing exercises such as cycling, using a rowing machine, elliptical trainers, swimming, as well as aquatic exercises, etc.
- If possible, use a variety of equipment to prevent joint degradation or inflammation from repetitive use.
- Avoid high-impact exercises such as jogging, running up and down stairs, and certain types of aerobic dancing, as they can exacerbate joint degradation or inflammation.
- Exercise duration can range from 5 to 30 minutes, depending on physical fitness and the nature of the disease.
- Exercise intensity should be between 60% – 80% of your maximum heart rate.
- Exercise can be done frequently, about 3 – 5 times per week.
- Once the muscles become stronger, and you wish to increase the difficulty of the exercise, adjust by increasing the duration before increasing the intensity.
- Avoid exercising when the joints are inflamed and very painful.
Weightlifting Exercise Suggestions
Exercising in this manner helps the muscles around the deteriorated or inflamed joints become stronger and more resilient, allowing the joints to stably support the body weight or withstand impacts from daily activities.
- Consult with a doctor before starting to exercise
- Warm-up for at least 5 – 10 minutes before exercising.
- Avoid positions that increase pain and do not exercise to the point of pain.
- Start with about 2 – 3 repetitions (Reps) in each set, gradually increasing to 10 – 12 Reps per set.
- Avoid repetitive heavy lifting, as it could easily inflame the joints.
- Exercise can be done frequently, 2 – 3 times per week, but ensure at least 24 hours of rest between sessions.
- This type of exercise can be performed using Weight Machines, Free Weights, Elastic Bands, or even Body Weight. Also include isometric exercises if joint movement causes pain.
- Avoid exercising when the joints are inflamed and very painful.
Flexibility Exercise Recommendations
- Stretching muscles and joints helps improve mobility and lessen problems with joint stiffness, including reducing pain during movement.
- Perform at least 5 – 10 minutes of aerobic warm-up before stretching different parts of the body.
- Stretch every day by holding each stretch for at least 10 – 30 seconds.
- Each stretch or muscle group can be done 1 – 4 times.
- Focus should be on major muscle groups that are less flexible, such as the lower back, hamstrings, hip flexors, calves, and deltoids.
Consulting a doctor, physiotherapist, or an exercise expert before starting an exercise regimen is important for optimal results and to avoid injuries. It helps maintain good health and reduces potential risks from incorrect exercise routines.
