Learn how you can safely exercise and\u00a0enjoy the benefits of increased physical\u00a0activity with these S.M.A.R.T<\/strong>. tips.
S<\/strong>tart low, go slow.
M<\/strong>odify activity when arthritis symptoms\u00a0increase, try to stay active.
A<\/strong>ctivities should be \u201cjoint friendly.\u201d
R<\/strong>ecognize safe places and ways to be\u00a0active.
T<\/strong>alk to a health professional or certified\u00a0exercise specialist.<\/p>\r\n\r\n\r\n\r\n
What types of\u00a0activities should I\u00a0do? <\/strong><\/p>\r\n\r\n\r\n\r\n Cycling <\/strong> Yoga <\/strong> Water Exercise <\/strong> Home Chores <\/strong> Seat a Goal <\/strong> Try Tai Chi <\/strong> Walk the dog<\/strong> Strength Train <\/strong> <\/p>\r\n <\/p>\r\n\r\n\r\n\r\n What do I do if I\u00a0have pain during or\u00a0after exercise?<\/strong><\/p>\r\n\r\n\r\n\r\n It\u2019s normal to have some pain, stiffness, and swelling after starting a new physical activity program. It may take 6 to 8 weeks for your joints to get used to your new activity level but sticking with your activity program will result in long-term pain relief.\u00a0 Disclaimer: The advice provided is intended for informational purpose\u00a0only\u00a0<\/strong>and\u00a0does not\u00a0substitute for professional medical advice.\u00a0 Consult\u00a0with your\u00a0<\/strong>doctor if\u00a0you\u2019re\u00a0seeking medical advice, diagnoses, or\u00a0treatment.<\/strong>\u200b<\/p>\r\n\r\n\r\n\r\n \u200b<\/p>\r\n\r\n <\/p>","protected":false},"excerpt":{"rendered":" If you have osteoarthritis, participating in joint-friendly physical activities can improve your arthritis symptoms. Joint-friendly activities are low-impact and put less stress on the body, reducing the risk of injury.\u00a0 How to stay active safely with OA? Learn how you can safely exercise and\u00a0enjoy the benefits of increased physical\u00a0activity with these S.M.A.R.T. tips. Start low, […]<\/p>\n","protected":false},"author":10,"featured_media":5320,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-2877","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-general"],"_links":{"self":[{"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/posts\/2877","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/users\/10"}],"replies":[{"embeddable":true,"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/comments?post=2877"}],"version-history":[{"count":4,"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/posts\/2877\/revisions"}],"predecessor-version":[{"id":6573,"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/posts\/2877\/revisions\/6573"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/media\/5320"}],"wp:attachment":[{"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/media?parent=2877"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/categories?post=2877"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/tags?post=2877"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
Cycling -- in a group or alone, outside\u00a0or on a stationary bike -- builds\u00a0stamina and balance with less impact\u00a0on your knees, hips, and other joints\u00a0than if you walk or jog.\u00a0<\/p>\r\n\r\n\r\n\r\n
Yoga is a gentle way to improve your\u00a0posture, balance, and coordination. It\u00a0helps you move better and relax, too.
Look for a beginners' class and tell\u00a0your teacher about any injuries or\u00a0other physical limitations you have.
Once you're comfortable with the\u00a0poses and breath exercises, try them\u00a0at home.<\/p>\r\n\r\n\r\n\r\n
Water-based exercises are ideal for\u00a0relieving the pain and stiffness of\u00a0arthritis.\u00a0
The water provides resistance that\u00a0boosts your strength and range of\u00a0motion, and\u00a0supports your body's\u00a0weight.
It also reduces stress on your joints.
Your workout can be as intense as\u00a0swimming laps or as gentle as stretching\u00a0in the shallow end.<\/p>\r\n\r\n\r\n\r\n![\"A](\"https:\/\/www.healthvectors.ai\/blog\/wp-content\/uploads\/2022\/09\/home-chores.jpg\")
<\/p>\r\n\r\n\r\n\r\n
Physical activity in small amounts really\u00a0adds up.\u00a0
You might find it easier to add 10\u00a0minutes of cleaning into a busy day than\u00a0an hour of exercise.\u00a0
To track your exercise, wear a\u00a0pedometer or other fitness device and\u00a0record how many steps you take each\u00a0day.
Stand up straight and let your larger\u00a0joints handle as much of the work as\u00a0possible.<\/p>\r\n\r\n\r\n\r\n
Sign up for a 5K walk, a bike ride, or\u00a0another organized event.
When you register for one, you'll ramp\u00a0up your commitment to train.
Give yourself enough time to prepare, though.\u00a0
Keep the date of the big day in mind\u00a0so you can set specific, realistic\u00a0training goals.<\/p>\r\n\r\n\r\n\r\n
People with arthritis who did tai chi said\u00a0they had better balance and lower\u00a0levels of depression.\u00a0
Traditional Chinese martial art combines\u00a0slow, gentle movements with mental-focus practice.\u00a0
You can join a local class if available or\u00a0online classes or even get help from\u00a0YouTube videos.
\u00a0<\/p>\r\n\r\n\r\n\r\n![\"An](\"https:\/\/www.healthvectors.ai\/blog\/wp-content\/uploads\/2022\/09\/walk-the-dog.jpg\")
<\/p>\r\n\r\n\r\n\r\n
Take your four-legged friend when\u00a0you run errands on foot. It\u2019s a simple,\u00a0low-impact, inexpensive workout.\u00a0
Regular walks can ease stiffness, build\u00a0bone mass, and give you more energy\u00a0and a better mood.\u00a0
Work your way up to at least 150\u00a0minutes a week. This could include 30\u00a0minutes of walking or any other\u00a0moderate-intensity activity, five days a\u00a0week.<\/p>\r\n\r\n\r\n\r\n
Strength training can protect and\u00a0stabilize your arthritic joints, so it\u2019s\u00a0easier and less painful to move\u00a0around.\u00a0
Aim for two or three sessions per\u00a0week and build up repetitions and\u00a0weight gradually.
Ask an exercise specialist to show you\u00a0how to do each move correctly and\u00a0safely.<\/p>\r\n\r\n\r\n\r\n![\"A](\"https:\/\/www.healthvectors.ai\/blog\/wp-content\/uploads\/2022\/09\/joint-pain.jpg\")
<\/p>\r\n
* Until your pain improves, modify your physical activity program by exercising less frequently (fewer days per week) or for shorter periods of time (less time each session).
* Try a different type of exercise that puts less pressure on the joints\u2014for example, switch from walking to water aerobics.
* Do proper warm-up and cool-down before and after exercise.\u00a0
* Make sure you have good fitting, comfortable shoes.<\/p>\r\n\r\n\r\n\r\n