Manage your arthritis with these great exercises

To help you get going with an exercise regimen, here are some exercises that may help arthritis sufferers better manage their symptoms.

Anyone with arthritis knows the symptoms — the tender joints, swelling, stiffness, and joint pain. So, when arthritis hits, it may be tempting to stay put because moving hurts. However, the The Arthritis Society of Canada enthusiastically endorses certain kinds of exercise for arthritis. Exercise helps with pain management, provides great flexibility, builds strength and helps fend off the weight gain that makes arthritis worse. To help you get going with an exercise regime, here are some exercises that may help arthritis sufferers better manage their symptoms.

While walking is a great exercise, it doesn't provide much resistance to help you become stronger. Water aerobics increases resistance because you have to work against the water, which builds muscle strength and tone. Water aerobics are gentle on the joints, particularly knee joints. Most gyms or senior centres run arthritis-friendly water aerobic classes that provide the opportunity to both socialize and exercise your joints. Fitness professionals acknowledge that aerobic exercise also strengthens the heart and respiratory system, clears the arteries, burns fat and improves general health and well being.

Studies also show that a consistent walking routine is effective in providing knee pain relief. The Arthritis Society recommends beginning with a 10 minute walk, three to five times a week. Make sure you have good, sturdy walking shoes that support your ankles and provide cushioning for the knee joints. Many gyms and senior centres have indoor walking tracks you can use during colder weather.

Most gyms and recreation centres have both recumbent bikes and upright bikes. Some find the upright bikes uncomfortable, as the saddle is often basic and lacking cushioning and other features. However, a recumbent bike is both comfortable and efficient in providing mild aerobic lower-body exercise that's knee-joint friendly. Again, the Arthritis Society recommends beginning with a slow pace for about 10 or 15 minutes and building your time up from there. After cycling, use one- or two-kilogram hand weights to do bicep curls.

Exercise helps people with arthritis control pain, build strength and burn fat, and it's a vital part of managing your arthritis and the pain it brings. Begin slowly with your exercise regime, and you'll begin to reap the benefits soon.