how can i stay active with arthritis?

Staying active with arthritis is essential for managing your condition and improving your overall well-being. Here are some effective strategies to help you maintain an active lifestyle while being mindful of your arthritis:

1. Embrace Low-Impact Activities

Choosing low-impact exercises is crucial as they are gentler on your joints. Consider activities such as:

• Swimming or water aerobics: These provide excellent exercise without putting excessive strain on your joints.
• Walking: A simple yet effective way to stay active. You can incorporate walking into your daily routine, such as parking further away or taking short walks during breaks.

2. Warm-Up and Stretch

Before engaging in any physical activity, it's important to warm up properly. Gentle stretching can improve joint flexibility and reduce the risk of injury. Focus on areas commonly affected by arthritis, such as your knees, hips, and hands.

3. Create a Routine

Maintaining a regular exercise routine can help you stay active, even during busy times. Schedule your exercise sessions at a consistent time each day to form a healthy habit. Consistency is key to reaping the long-term benefits of exercise.

4. Listen to Your Body

Being in tune with your body is vital. If you experience pain during or after exercise, it may be a sign to modify your routine or rest. Avoid overexertion and understand that some days may require gentler activities.

5. Include Strength Training

Strength training can support your joints and improve overall stability. Focus on light weights or resistance bands to strengthen the muscles surrounding your arthritic joints. Consulting an exercise physiologist can help you create a safe and effective strength training program.

6. Engage in Chair Exercises

Chair exercises are ideal for those with arthritis. You can perform seated leg lifts, gentle twists, and arm exercises while sitting. This allows you to stay active even while watching TV or chatting with loved ones.

7. Stay Hydrated

Hydration is crucial for maintaining cartilage in your bones and reducing joint inflammation. Water helps create synovial fluid, which cushions and nourishes your joints. Aim to drink 2-3 litres of water daily, and consider warm teas or soups to help maintain hydration during colder months.

8. Modify Your Activities

If your arthritis flares up or you experience pain, don’t hesitate to modify your activities. Reducing the duration or intensity of your exercise can still provide benefits without causing pain.

9. Consult a Professional

If you're unsure about which exercises are safe and effective for you, consider speaking with an exercise physiologist or healthcare professional. They can tailor a program to your specific needs and goals.

10. Mix Up Your Exercise

Incorporating a variety of exercises keeps your body engaged and helps build resilience. Activities like yoga, Pilates, Tai Chi, and cycling can be beneficial. Always consult with a healthcare professional before starting new exercises to ensure they are suitable for you.

11. Socialise Actively

Invite family and friends to join you in activities that encourage movement. Whether it’s a group walk, a game of cricket, or dancing, being active can be both fun and social.

12. Use the 'Two-Hour Pain Rule'

It can be challenging to predict how your body will respond to new activities. A general guide is the 'two-hour pain rule': if you experience extra or unusual pain for more than two hours after exercising, it may indicate that you’ve done too much. Adjust your next session accordingly.

13. Safety Tips

• Always start with gentle movements to warm up your body and joints.
• Cool down at the end of your session with gentle movements and stretches to prevent muscle pain and stiffness.
• Avoid vigorous exercise if a joint is red, hot, swollen, or painful.

Conclusion

Staying active with arthritis is not only possible but beneficial for your overall health. By embracing low-impact activities, listening to your body, and seeking professional guidance, you can maintain your mobility and reduce pain. Remember, the key is to find a balance between enjoyment and self-care. If you have further questions or need personalised advice, please consult a healthcare professional.