Decades ago it was thought that the best remedy for arthritis was rest. However, in the XXI century, experts defend that the practice of physical exercise helps to promote circulation and also to prevent inflammation of the joints. Discover the 4 best exercises you can do if you suffer from arthritis.
Exercises that will help you relieve arthritis
Rheumatoid arthritis is a chronic, degenerative disease that causes inflammation of the membranes that cover and protect cartilage and joints. And precisely, inflammation of the synovia is what causes pain, inflammation and the sensation of muscle stiffness in people with arthritis.
In addition, rheumatoid arthritis tends to affect some joints more than others, the most affected being mobile joints such as the hands, elbows, shoulders, feet, knees or ankles.
If you want to combat the annoying symptoms of arthritis, you can resort to physical exercise to feel better every day. We show you 4 groups of very useful exercises to reduce pain and also enhance the movement of the affected joints:
1. Flexibility exercises
All exercises aimed at enhancing flexibility are ideal for improving joint mobility and also to combat the risk of injury. Flexibility exercises can be done several times a day, however practicing them at night can help the arthritis patient wake up with a lesser degree of muscle stiffness.
2. Aerobic exercises
Aerobic exercises are those in which all the muscle groups of the body are involved through rhythmic routines that also help to tune the cardiovascular and respiratory systems.
In addition to helping to improve mood, aerobic exercises help arthritis patients feel better, stay at their ideal weight, and also promote nighttime sleep.
For this reason, experts recommend that people with arthritis perform aerobic exercise for about 30 minutes a day in divided periods, between three and five times a week.
Stretches are those exercises that help us strengthen our muscles and reduce the impact caused by physical activity. Therefore, it is advisable to do them before practicing any sport or exercise.
However, for patients with rheumatoid arthritis, stretching can help make your joints more consistent and reduce the impact of physical exercise on them.
It is important to know that each stretching exercise should be held for at least 30 seconds, and should be done in sets of about 10 repetitions while stretching different muscle groups.
4. Body awareness exercises
In addition to stretching, flexibility, and aerobic exercise, there are other exercises called body awareness, which help patients with rheumatoid arthritis to relax, maintain proper posture, and also improve balance.
In this sense, both yoga and tai chi, even Pilates, are a good alternative to alleviate the symptoms of arthritis, as well as to prevent falls and many other accidents that result from joint weakness.
In this case, there is no single recommended guideline for patients with arthritis, since body awareness exercises can be performed depending on the characteristics and physical capacities of each patient. Although, yes, it is advisable to always consult with your doctor before starting any type of physical activity.