Osteoarthritis and inflammation are advised to rest a lot. This may cause the joints to move less, lack flexibility, become stuck and cause more pain. Therefore, exercise can help with this issue. But it must be done correctly and safely.
People with osteoarthritis and inflammation are advise to rest a lot, reduce their daily activities. Which will make the joints move less, less flexible, cause joint stiffness and more pain, and the muscles will be less strong and durable. In some people, the muscles in that area even atrophied and have no strength at all. In addition, the efficiency of the heart and lungs will decrease. Making it easy to get tired. Anxious and stressed.
Current studies have found that regular exercise at low-intensity to moderate-intensity levels can help improve symptoms in people with arthritis, including regaining confidence. It also helps reduce and prevent risk factors for the disease that will follow.
The purpose of aerobic exercise is to strengthen the heart and lungs. To be able to do daily activities without getting tired easily and having joint pain. To reduce stress, anxiety and to increase self-confidence.
- Before starting any exercise, you should consult your doctor first.
- Focus on non-weight bearing exercises such as cycling, rowing เล่นเกมคาสิโน UFABET ทันสมัย ฝากถอนง่าย (Rower Machine), elliptical trainer, swimming, walking or exercising in water (Aquatic Exercise), etc.
- If possible, exercise using a variety of equipment to prevent joint degeneration or inflammation from repetitive use.
- Avoid high-impact exercises such as jogging, running up and down stairs, and some forms of aerobic dancing, which can cause further degeneration or inflammation of the joints.
- You can start exercising for 5 minutes to 30 minutes, depending on your physical fitness and the symptoms of your disease.
- Exercise intensity should be between 60% – 80% of maximum heart rate.
- You can exercise frequently, approximately 3-5 times per week.
- Once the muscles are stronger and you want to increase the difficulty of the exercise, you should adjust by increasing the duration before increasing the intensity of the exercise.
- Avoid exercising when your joints are inflamed and very painful.
This type of exercise helps strengthen and resilient the muscles around the degenerated or inflamed joints, allowing the joints to withstand the weight or impact of daily activities more steadily and strongly.
- Before starting any exercise, you should consult your doctor first.
- You should warm up for at least 5-10 minutes beforehand.
- Avoid exercises that will cause more pain and do not exercise beyond or to the point of pain.
- Start by lifting the weight for about 2-3 reps per set, and gradually increase to 10-12 reps per set.
- Avoid lifting weights repeatedly and with very heavy weights, as this can easily cause inflammation in the joints.
- You can exercise as often as 2-3 times a week, but you must rest for at least 24 hours between each exercise before starting the next.
- This type of exercise can be done with Weight – Machines, Free – Weight, Elastic Bands. Or body weight, including exercising by tensing the muscles. And holding them if you feel pain in your joints from the movement.
- Avoid exercising when your joints are inflamed and very painful.
Exercises to increase flexibility
Stretching your muscles and joints helps your body move better and reduces joint stiffness, which can also help reduce pain during movement.
- You should warm up your body aerobically for at least 5-10 minutes before stretching the muscles in different parts of your body.
- You can stretch your muscles every day by holding the stretch for at least 10-30 seconds at a time.
- Stretching can be done 1-4 times for each pose or muscle group.
- The main muscles that tend to be less flexible. And should be focused on are the lower back, hamstrings, hip flexors, calves, and deltoids.
To exercise effectively and avoid injury, you should always consult a doctor, physical therapist, or exercise specialist first. This will help you have good health and reduce the risks that may arise from incorrect exercise.