Introduction
Regular exercise is crucial for managing arthritis symptoms and improving joint function. This program provides safe, effective exercises designed specifically for arthritis patients.
Before You Begin
- Consult your healthcare provider before starting
- Stop if you experience unusual pain
- Start slowly and progress gradually
- Warm up for 5-10 minutes before exercising
Exercise Categories
1. Range of Motion Exercises
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Neck Rotations: Gently turn head side to side
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Shoulder Circles: Small circular motions
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Wrist Flexion/Extension: Bend wrists forward and backward
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Ankle Circles: Rotate ankles in both directions
2. Strengthening Exercises
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Wall Push-ups: 3 sets of 10 repetitions
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Chair Squats: 2 sets of 10 repetitions
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Resistance Band Pulls: 3 sets of 12 repetitions
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Heel Raises: 2 sets of 15 repetitions
3. Low-Impact Aerobic Activities
- Walking: 20-30 minutes daily
- Swimming or water aerobics
- Stationary cycling
- Elliptical training
Exercise Guidelines
- Exercise duration: 20-30 minutes
- Frequency: 3-5 times per week
- Intensity: Moderate
- Rest between exercises: 30-60 seconds
Warning Signs
- Stop exercising if you experience:
- Sharp or severe pain
- Increased joint swelling
- Unusual fatigue
- Decreased range of motion
Progress Tracking
Maintain an exercise log recording:
- Duration of exercise
- Type of activities
- Pain levels before/after
- Overall energy levels
Additional Resources
- Join local arthritis exercise groups
- Consider physical therapy guidance
- Use assistive devices when needed