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Simple Exercise for Arthritis

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How This Helps

However, regardless of the arthritis you suffer with, both resistance and aerobic exercise will help reduce inflammation and possibly help reduce pain. The key for arthritis sufferers is to choose exercises that are low impact and easy on the joints. 

Instructions

Arthritis is characterized by chronic inflammation in the joints.[1] Osteoarthritis (OA) is brought on by the degeneration of cartilage through mechanical wear and tear. Rheumatoid Arthritis is an autoimmune disease where the inflammation is caused by the body’s own immune system. 

For arthritis patients looking to begin exercise, the best place to start is in the pool! The pool offers a low impact, safe environment and offsets the fall risk that those suffering with joint pain often encounter. Begin simply by walking laps back and forth at a comfortable pace. The key when starting out is simply to get the joints moving again. When walking becomes less challenging, try high knees and butt kickers:


High Knees

1.    Stand in place and lift your knee past your hip or as high as you can lift it

2.    Hold for 2 seconds

3.    Switch to the other knee

4.    Aim for 5 to 10 reps on each knee


Butt Kickers

1.    Stand in place and lift your heel and try to touch it your buttock

2.    Hold for 2 seconds

3.    Switch to the other leg

4.    Aim for 5 to 10 reps on each knee

 

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