top of page
Search

Creating a Movement Practice When Arthritis Appears...

Writer's picture: Dr. TeeDr. Tee

Movement is always a good part of a health routine, and our bodies need it daily.  Sometimes however we may get a diagnosis of having some form of arthritis which can be very discouraging or throw us off an exercise program we once had.  There are many benefits to continuing a movement practice even if we have arthritis and it’s especially engaging for the mind! Since our brain sends signals to the rest of our bodily systems when we are moving or active in our exercise program, it’s engaging our brain on a different complex level too! What a healthy combination!  However, starting an exercise routine with arthritis requires a careful and gradual approach. Here are some key steps to help you begin or relook your movement practice:

 

1. Always consult Your Doctor

 

Before starting any new exercise program, consult your doctor or rheumatologist. They can provide guidance on which activities are safe for your specific condition and any limitations you should keep in mind [1].  Even as a clinical herbalist and health coach we work together with medical doctors to keep in alignment on the best health activities for our clients, especially when we consider the holistic approach. Because your doctor may have prescribed medicines that affect your metabolic function just as exercise does, they need to know you are engaging in an exercise routine, where you either are starting new, rededicating back to your exercise or even elevating your current exercise program into a risker realm is that be it.

 

2.  Warm Up//Cool Down and start slowly

 

It is important to always start with a gentle warm-up to prepare your joints and muscles for activity. End your session with a cool-down and stretching [6].  Additionally begin with short, light sessions and slowly increase intensity and duration over time. This gradual progression helps prevent overloading your joints and allows your body to adapt [6].

 

3.  Set Realistic Goals & Choose Low-Impact Activities

 

Aim for consistency rather than intensity. Start with 5-10 minutes of activity and gradually build up to 30 minutes a day, 5 times a week [5].

 

When ready incorporate exercises that are gentle on your joints such as:

 

- Walking

- Swimming or water aerobics

- Cycling

- Elliptical machine

- Yoga or tai chi

 

The great part is even though these activities are low-impact they still provide cardiovascular benefits without putting excessive stress on your joints [1][5].

 

4.  Incorporate Different Types of Exercise

 

A well-rounded routine includes working different parts of your body and movements such as :

 

a. Range-of-motion exercises to improve flexibility

b. Strengthening exercises to support your joints

c. Aerobic activities for overall fitness [2]

d. Also consider Water-Based Exercises because exercising in water can be particularly beneficial as it reduces stress on your joints while providing resistance for strength training [1][7].

 

5.  Listen to Your Body & Find Support

 

Pay attention to how your body responds to exercise. It's normal to feel some discomfort, but sharp pain is a sign to stop and rest [5].

 

When you become comfortable consider joining a class specifically designed for people with arthritis or working with a physical therapist who can guide you through proper techniques [6] or recruit a friend to join you.

 

Remember, the key is to find activities you enjoy and to be consistent. Even small amounts of regular exercise can significantly improve your joint health and overall well-being.

 

 

To Your Best Health!

Dr. Tee

 

Resources:

9 views0 comments

Recent Posts

See All

コメント


  • Black Facebook Icon

© 2023 Dr. Letitia Haynes,

Website Developed by SW Digital Agency

bottom of page