Strength in Arthritis.
Those living with the pain of arthritis in our joints find every day movements uncomfortable and sometimes disabling. Arthritic symptoms can make us feel as we need to remain stagnant to ease the ache.
There is a cliche statement in the fitness industry that bodies in motion stay in motion. Regular movement is required to support your joints as we age. Muscle growth is key when an individual is losing the cartilage that reinforces our joints during activity. Strengthening the muscles around the symptomatic joints will act as support systems that stabilize the stress on your joints that cause discomfort.
Strength training programs can be intimidating for the aging population dealing with arthritis. It is difficult to know what will enhance your symptoms or put you ask for injury. Here are some tips to get started safely and effectively.
Warm up for at least 5 minutes with a body weight exercise such as a bird dog or a light march.
Begin with simple low weight movements. An example of an upper body exercise is a row. Start with weight low enough that it does not put stress on the body initiating the move. A good lower body exercise would be a step up. Start at a resonable step height that does not put stress on your body. When weight training 50% of your maximum capacity will still build muscle. ( a certified personal trainer can help you find maximum capacity safely)
Cool down with stretching. Lay on your back and hug your kneed to your chest or try childs pose.
Stay hydrated and eat a balanced diet.
A personal trainer is a great way to start your journey toward your stronger pain free self. Any of our experienced trainers at Sweat Revival have the skills to educate, motivate and program your workouts to combat arthritis. See you soon!
