Role And Importance Of Exercise To Treat Arthritis
Arthritis is a chronic condition which is characterized by the inflammation of the joints. Many people believe that arthritis is a disease of old people, but it affects people of all ages, including children and of all sexes, male and female. Inflammation is the characteristic trait of arthritis, but there are several other symptoms as well such as:
- Joint pain
- Skin rash
- Muscle weakness
Joint pain can affect an individual adversely. Arthritis can have a major impact on the quality of life of an individual, Arthritis can't be cured. Although there is no cure for arthritis, there are many ways that can help the sufferer to live a healthy life by improving the effects of the disease on an individual.
Exercise is vital for a healthy body. But if you are living with the pain of arthritis every day then exercise can do wonders in improving the pain. Exercise benefits everyone but the benefits of exercise on patients having arthritis are significant. Some of the benefits of exercise on arthritis patient include:
- Improved balance and coordination
- Better range of movement
- Improved self-esteem
- Improved muscle strength
- Stronger Bones
- Weight management
There are many exercises that can improve the effects of arthritis on an individual. Some of the types of exercises are as follows:
Stretching exercises are beneficial to ease joint pain and helps in maintaining flexibility in the joints. Stretching exercises have a direct impact on the joints and it helps in maintaining the range of movement as much as possible in the damaged joint. Stretching exercises add flexibility and improve the movement in the joint.
Strengthening exercises provide great relief to people having arthritis. In arthritis, hips and joints are the most affected areas of the body. Strengthening exercises improve the pain and stiffness. It also strengthens the muscles and improves the balance, which in turn make the task such as walking more easily.
Exercises such as walking and cycling are counted as aerobic exercises. There are some pieces of evidence that suggest that a daily walk of 30 minutes can improve the symptoms of arthritis in the patients. Aerobic exercise has amazing benefits to live healthily. It does not have any single benefit but provides a large number of benefits to the human body. It also helps in reducing stiffness.
Yoga is one of the most effective ways to involve in physical activity and practicing regular yoga can help in treating various physical as well as mental problems. Yoga is helpful and effective in treating arthritis. Inflammation of joints is the characteristic symptom of arthritis and yoga is an effective way to fight inflammation. Yoga is a gentle type of physical activity that reduces inflammation and its effect on the sufferer. Some of the best and effective yoga postures for patients having arthritis are as follows:
1. Child’s pose
Child’s pose is an amazing pose which provides us with a large number of benefits. This yoga posture has a benefit to the whole body. It provides a good stretch to the hips, ankles, and thighs. To practice this yoga posture, sit on your heels and then separate your knees as wide as your knees. Keep your big toes touching and let your buttocks rest on the heels. Now, lengthen your spine and while exhaling bend forward. Let your chest rest between the top of the thighs and allow the forehead to touch the floor. Your gaze should be inward and stay in that position for a minute. Get back to your initial position.
2. Cow pose
Cow pose is considered to be an amazing yoga posture, especially to improve posture and balance. It stretches the hips, abdomen, and back and results in increased coordination. Not only physical balance, but cow pose is also beneficial in improving emotional balance as well. It helps in relieving stress and maintain mental peace. To practice this yoga pose, get down on the heels in such a way that your hips are directly over the knees and your wrist, shoulder, and knees should be in line to the floor. Take a deep breath and press your chest forward. Lift your head and keep your gaze straight.
3. Supine twist
Supine twist offers many benefits such as it stretches the muscles and massages the back and hips. It reduces joint pain and stiffness in the body. To practice this yoga pose, lie on your back and bend your knees. Lift your hip slightly off the floor and draw your right knee into the chest and extend your left leg straight on the floor. Now cross your right knee on the left side of the body and keep your right arm to the right. Rest your left arm. Hold the pose for a few seconds and do the same on the other side.
4. Bridge pose
Bridge pose has an infinite number of benefits to the human body. It is an amazing and effective yoga pose to treat and prevent multiple health problems, including arthritis. To practice this yoga pose, lie on the floor, bend your knees and keep your feet flat on the floor. Your feet should be parallel to each other, close to the buttocks and should be hip-width apart. Now, press the feet into the floor and slowly lift the hips off the floor. Keep your lower back extended and the knees over the ankle, perpendicular to the floor. Lift your hips as much as you can and stay in that position for at least 30 seconds. Return to your initial position.
5. Downward facing dog
The downward-facing dog requires a lot of strength and is a challenging pose, but it is an amazing and one of the effective poses to practice. It not only helps to reduce the effects of arthritis but it is beneficial for overall health management. To practice this yoga pose, begin with being on hands and the knees and get into a position in which your wrist is under the shoulder and your knees are under the hips. Take a deep breath and lift your knees off the floor. Now straighten your legs and press the floor. Align your ears with the upper arms and keep your gaze in between the legs. Stay in that position for a few seconds and return to the initial position.
Tags: Arthritis treatment, Exercise for arthritis, What is rheumatoid arthritis