Osteoarthritis (OA) is often due to joint wear and tear related to aging. So, it may seem that the pain, stiffness, and reduced mobility caused by OA are inevitable.
Fortunately, you can slow OA progression with joint-friendly workouts that improve flexibility, strength, and overall joint health.
Kadie E. Leach, MD, is a board-certified internal medicine specialist in Lanham, Maryland. Dr. Leach provides primary care services for adults throughout the Washington, DC, area, specializing in chronic disease management and prevention.
Consider these five joint-friendly workouts Dr. Leach spotlights for those interested in protecting their joints and overall health.
Swimming is often hailed as one of the best exercises for people with osteoarthritis. The buoyancy of the water supports your body, reducing the impact on your joints while providing an excellent full-body workout.
Swimming helps improve muscle strength and increases flexibility. If lap swimming isn’t your thing, water aerobics is a great option, offering similar benefits with additional resistance from the water.
Combine lap swimming with water aerobics, and you’ve got the benefits of both:
As with any exercise program, start slowly and gradually increase the intensity. If you’re swimming laps, try changing up the stroke to target specific muscle groups. For instance, freestyle offers a full-body workout, while the breaststroke targets the chest and shoulders.
Cycling, whether on a stationary bike or a traditional bicycle, is a low-impact exercise that strengthens the muscles around your knees and hips, improving joint stability and reducing pain. It also enhances cardiovascular fitness, and the workout can be easily adjusted to match your fitness level.
Ensure your bike is adjusted correctly to avoid strain on your joints and start with short, easy rides, gradually increasing the duration and intensity. Incorporate upper body strengthening routines for a well-rounded workout.
Walking is a simple yet highly effective exercise for managing osteoarthritis. From an early morning excursion to a lunch hour trek to an after-dinner hike, walking fits easily into most daily routines.
Brisk walking improves cardiovascular fitness and helps strengthen the muscles that support the spine, hips, and knees. It’s also a weight-bearing exercise, which can help maintain bone density.
Like any routine workout, walking can improve blood pressure control, help lower blood sugar levels, reduce stress, and improve overall health.
Yoga combines gentle stretching, strengthening exercises, and deep breathing, making it an excellent choice for individuals with osteoarthritis.
It helps improve flexibility, balance, and muscle strength while promoting relaxation and reducing stress. Many yoga poses can be modified to accommodate your specific needs and limitations.
You may benefit from a yoga class specifically designed for people with arthritis. Until flexibility improves, using blocks, straps, and other props can help you reach a full stretch without straining stiff joints.
Most athletes are familiar with cross-training, a fitness protocol that includes a variety of exercise types and routines. If you’re interested in protecting your joints, incorporating different workouts into your weekly routine can help.
For instance, try swimming three days a week and walking or cycling on your other workout days. Target specific muscle groups on different days for strengthening exercises, ensuring a balanced program.
Stretch before and after every workout to improve and maintain flexibility. Also, try stretching throughout the day to improve mood, decrease stress, and enhance circulation.
For instance, yoga offers many short routines that can get you moving in the morning (sun salutation), while others can help ease you into a more vigorous workout throughout the day.
Schedule an evaluation with Dr. Leach today for more help in managing arthritis and choosing an exercise routine that’s right for your current fitness level. Call her office or request an appointment online.
