Simple Exercises to Ease Arthritis Pain
Arthritis is typically characterized by joint pain and stiffness. Did you know that simple exercises can help ease arthritis pain?
- It is estimated that 50 million U.S. adults have doctor-diagnosed arthritis (1/5)
- 10% of all adults have arthritis-attributable activity limitation
- Nearly 50% of individuals 65 years or older have arthritis
Living with arthritis can be a vicious cycle. Pain and stress lead to reduced activity, which ultimately results in decreased flexibility and strength. You can stop this debilitating cycle with regular movement breaks.
Regular Movement Breaks are Better
Studies suggest that it takes individuals with arthritis 25-320% more energy to walk when compared to those without arthritis. This extraordinary energy requirement makes it easy to see why long workouts are not the best solution.
Did you know as little as 10 minutes of activity is associated with positive change in heart health? Regular movement helps ease arthritis pain.
Simple Moves to Ease Arthritis Pain
Everyday activities require the right amount of strength and flexibility.
If I can teach people one thing about exercise, it would be that each joint needs movement in 6 directions. It helps get to the source of pain and weakness, solves problems and prevents injury in a huge way.
Try pressing against the resistance of the water moving the leg in 6 directions:
- Front to back (10-15x)
- Right to left (10-15x)
- Right and Left Rotation (10-15x)
There are numerous ways that you can change this exercise. Try these other options:
- Slow motion for flexibility and balance
- Bigger range for flexibility and core strength
- Round #1 super slow; Round #2 medium speed; Round #3 fast! (like in the video below)
No matter how you do it, make sure that you are always moving at a comfortable pace and in a range that feels good!
Ease arthritis pain by making movement a part of your daily routine. Take regular movement breaks that use the simple-six exercise plan and you’ll not only feel good afterward, but you’ll feel great while you are doing it.
Thanks for reading,
- Centers for Disease Control and Prevention. (2013). Prevalence of Doctor-Diagnosed Arthritis and Arthritis-Attributable Activity Limitation – United States, 2010-2012. Retrieved http://www.cdc.gov/mmwr/preview/mmwrhtml/mm6244a1.htm
- Lee, I.M., et al. 2001. Physical activity and coronary heart disease in women: Is “no pain, no gain” passé? The Journal of the American Medical Association, 285 (11), 1447-54.
- Lucas, George L., Francis W. Cooke, and Elizabeth A. Friis. “Work and Energy Concepts.” A Primer of Biomechanics. Springer New York, 1999. 89-97.